HEALTH- 

THOUGH 

RATI&NAL 


1th  through 


Southern  Branch 
of  the 

University  of  California 


Los  Angeles 


Form  L   I 


775 

C77 


This  book  is  DUE  on  the  last  date  stamped  below 


APR  1  4  1925 


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MAR  13  1929 


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Form  L-9-2m-12,'23 


14 


L/O 


HEALTH   THROUGH 
RATIONAL   LIVING 


By 
ISAAC  T.  COOK 


SAINT  LOUIS 

MCMXIII 


COPYRIGHT,  1913. 
ISAAC  T.  COOK. 


PREFACE 

Disease  and  early  death  are  accepted  as  inevitable ; 
every  year  the  Grim  Reaper  gathers  prematurely 
many  people  whom  the  world  can  ill  afford  to  lose. 
This  is  a  waste  of  life.  It  takes  years  of  experience 
before  an  individual  is  capable  of  giving  the  world 
his  best,  and  it  is  poor  economy  to  lose  our  best  men 
and  women  when  they  should  be  in  their  prime. 

Most  suffering  is  unnecessary.  There  is  a  cause 
for  everything.  Disease  and  early  death  are  no  ex- 
ceptions; disease  is  not  an  accident;  it  is  not  due  to 
the  dictates  of  Providence.  People  become  ill  be- 
cause they  outrage  the  laws  of  nature,  and  earn  their 
diseases. 

Most  people  try  to  obtain  health  vicariously.  This 
is  a  mistake,  for  everything  that  is  worth  while  must 
be  paid  for  in  effort,  and  health  is  no  exception.  The 
law  of  compensation  is  always  at  work.  Dependable 
health  cannot  be  obtained  by  taking  drugs.  The 
tendency  among  the  best  physicians  and  surgeons, 
among  whom  I  have  many  friends  and  acquaintances, 
is  to  rely  less  and  less  on  drugs.  Nature  is  the  healer. 
The  province  of  the  physician  is  to  interpret  nature 

Hi 


PREFACE 

and  point  the  way  to  health;  in  other  words,  to  be 
a  teacher.  The  physician  can  be  of  great  assistance 
in  hastening  a  cure  by  guiding  the  patient  to  care  for 
himself  so  that  nature  can  exert  her  healing  powers 
unhindered. 

We  have  health  when  we  deserve  it,  and  we  de- 
serve it  when  we  bring  our  lives  into  harmony  with 
nature.  The  average  man  pays  no  attention  to  this 
subject.  He  lives  in  the  most  convenient  manner, 
going  in  the  line  of  least  resistance.  When  a  man 
builds  a  home,  he  prides  himself  on  using  only  first- 
class  material;  when  he  runs  a  delicate  engine,  he 
uses  the  best  lubricant  and  fuel;  but  he  selects  build- 
ing material,  fuel,  and  lubricant  for  his  own  body 
in  a  haphazard  way. 

Every  man  should  take  pride  in  doing  good  work, 
but  it  is  impossible  to  do  quality  work  when  dis- 
turbed by  aches  and  pains.  They  distract  the  mind. 
Disease  renders  the  sufferer  inefficient,  reduces  his 
working  capacity,  and  makes  his  output  inferior  in 
quality.  A  common-sense  knowledge  of  proper  liv- 
ing is  the  key  that  unlocks  the  casket  of  health  and 
comfort. 

The  average  man  does  not  know  one  day  whether 
or  not  he  will  be  able  to  attend  to  his  tasks  the  next 
day,  at  least  efficiently  or  with  pleasure  and  comfort, 

iv 


PREFACE 

for  on  the  morrow  he  may  be  ill.  This  uncertainty 
is  unnecessary.  The  right  knowledge  is  health  insur- 
ance, provided  it  is  lived.  We  are  benefited,  not  by 
what  we  know,  but  by  what  we  put  into  practice. 

I  have  lived  both  the  old  haphazard  way,  not 
knowing  what  real  health  is,  and  the  new  way,  having 
health  at  my  command.  The  peace  of  mind  that 
accompanies  health  knowledge  is  priceless. 

I  do  not  consider  myself  an  expert  on  health.  That 
is  not  my  line  of  work,  but  I  am  very  much  interested 
and  believe  that  others  will  be  interested  in  the  sub- 
ject of  health  when  they  view  it  in  the  right  light. 
Therefore,  I  have  given  considerable  study  to  the  re- 
quirements of  the  body.  I  have  shown  this  booklet, 
in  manuscript  form,  to  a  number  of  people  and  it 
has  influenced  some  of  them  to  seek  fundamental 
facts  of  life,  and  that  is  why  I  am  having  it  pub- 
lished. I  am  a  business  man  with  no  leisure  on  my 
hands,  but  if  these  pages  should  influence  a  few  to 
live  more  rational  lives,  I  shall  feel  that  it  has  been 
worth  while. 

Most  of  the  thoughts  expressed  in  the  following 
pages  have  been  inspired  by  reading  A  STUFFED 
CLUB,  and  by  taking  special  advice  from  the  editor 
of  that  periodical,  Dr.  J.  H.  Tilden,  of  Denver,  Col- 
orado, who  has  a  most  comprehensive  grasp  of  the 


PREFACE 

subject  of  health  through  rational  living.  Some 
parts  of  this  booklet  are  verbatim  reproductions  of 
passages  from  the  pages  of  A  STUFFED  CLUB,  some 
from  the  instructions  I  have  received  from  Dr.  Til- 
den,  and  other  parts  are  based  on  facts  I  have 
learned  from  him,  as  I  understand  them,  modified 
by  my  observations  and  experiences.  My  under- 
standing may  not  always  be  correct,  but  it  has  given 
me  a  clearer  and  more  pliable  mind  in  a  better  body. 

I  wish  to  acknowledge  my  indebtedness  to  R.  L. 
Alsaker,  who  edited  the  manuscript  of  this  booklet, 
taking  my  ideas  in  the  rough  and  placing  them  in 
orderly  sequence,  also  suggesting  changes  and  addi- 
tions. 

I  have  not  attempted  to  use  scientific  or  technical 
language,  my  aim  being  to  write  so  that  it  can  be 
understood  by  anyone  who  may  chance  to  read  these 
lines.  The  repetitions  found  in  these  pages  are  pur- 
posely inserted. 

This  booklet  was  written  to  crystallize  my  ideas, 
and  to  serve  as  a  reminder.  As  is  usually  the  case, 
I  shall  probably  be  benefited  more  than  anyone  else, 
but  if  others  obtain  helpful  ideas  from  perusing 
these  pages,  it  will  add  to  my  pleasure  and  afford  me 
ample  compensation. 

If  people  are  ill  they  should  obtain  expert  advice. 

vi 


PREFACE 

Advice  which  will  bring  health,  if  followed,  is  price- 
less.   It  is  cheap  no  matter  what  it  costs. 

I  wish  those  with  whom  I  associate  to  be  com- 
fortable and  efficient;  it  would  please  me  more  than 
anything  else  to  have  my  children  avoid  the  mistakes 
that  have  handicapped  me;  applied  health  knowl- 
edge will  bring  about  these  desirable  ends. 

I.  T.  C. 


vn 


Know  then  thyself,  presume  not  God  to  scan; 
The  proper  study  of  mankind  is  man. 

— Alexander  Pope. 

Against  disease  known,  the  strongest  fence 
Is  the  defensive  virtue,  abstinence. 

— Benjamin  Franklin. 


Vlli 


TABLE  OF  CONTENTS 

CHAPTER  ONE. 

A  Few  Chemical  Facts 


CHAPTER  TWO. 

Synopsis  of  Daily  Routine 6 

CHAPTER  THREE. 

Exercise 10 

CHAPTER  FOUR. 

Care  of  the  Skin 14 

CHAPTER  FIVE. 

Dr.  Tilden's  Four  Essential  Rules 18 

CHAPTER  SIX. 

Food  Classification,  Combination  and  Cooking      27 

CHAPTER  SEVEN. 

General  Plan  for  Daily  Eating 38 

CHAPTER  EIGHT. 

The  Care  of  Children 48 

CHAPTER  NINE. 

Constipation 56 

CHAPTER  TEN. 

Gas  in  the  Digestive  Tract 63 

CHAPTER  ELEVEN. 

Introspection 64 

CHAPTER  TWELVE. 

Disease 67 

CHAPTER  THIRTEEN. 

Health  Hints 74 

ix 


CHAPTER     ONE 

A  FEW  CHEMICAL  FACTS 

2.  dV  &>  3 

It  is  not  necessary  to  know  the  chemical  composi- 
tion of  the  foods  we  eat,  nor  is  it  necessary  to  know 
in  detail  the  chemical  make-up  of  our  bodies.  It  is, 
however,  well  to  know  a  few  general  principles.  If 
we  select  a  balanced  dietary,  our  bodies  will  utilize 
the  needed  elements.  Digestion  and  assimilation 
will  take  place  as  readily  even  if  the  diner  does  not 
know  that  he  needs  potassium  salts  for  his  muscles, 
and  that  he  can  obtain  a  supply  from  cucumbers, 
meat,  potatoes,  and  tomatoes ;  that  calcium  is  a  con- 
stituent both  of  his  bones  and  of  cabbages,  celery, 
asparagus,  and  plums;  that  phosphorus  is  present  in 
the  nervous  system,  and  is  also  found  in  fish,  meat, 
fruits,  and  vegetables. 

The  chemical  composition  of  food  varies  with  the 
soil  upon  which  it  is  grown,  atmospheric  conditions, 
etc.  Potatoes  grown  in  one  soil  may  have  a  greater 
percentage  of  potash  than  those  raised  but  a  mile 
away.  Spinach  is  rich  in  iron,  but  the  amount  of  iron 
is  not  constant. 

These  few  thoughts  on  physiological  chemistry 


HEALTH  THROUGH  RATIONAL  LIVING 

are  merely  pointers.  Those  who  wish  to  delve 
deeply  can  easily  find  great  works  on  the  subject. 

The  human  body,  according  to  various  authori- 
ties, is  made  up  of  about  sixteen  or  seventeen  ele- 
ments. The  following  are  the  most  abundant,  in 
the  order  named:  Oxygen,  carbon,  hydrogen,  nitro- 
gen, calcium,  phosphorus,  sulphur,  sodium,  chlorine, 
fluorine,  potassium,  and  iron.  Other  elements  are 
found  in  traces. 

These  elements  do  not  usually  appear  in  the  body 
as  elements,  but  are  constituents  of  complex  com- 
pounds. In  its  elementary  state  oxygen  is  an  invis- 
ible gas,  which  supports  combustion,  but  in  the  body 
it  appears  principally  in  combination  with  hydrogen, 
as  water.  Nitrogen,  also  a  gas,  combines  with  a 
number  of  elements  to  form  proteid,  or  albuminous, 
substances.  Carbon  combines  with  other  elements 
to  form  fats.  Iron  is  not  found  in  the  body  as  a 
metal,  but  appears  in  the  red  blood  corpuscles  in  a 
complex  compound  called  hemoglobin.  Likewise, 
soda,  potash,  and  chlorine  form  salts  such  as  sodium 
chloride  (common  salt)  and  potassium  chloride. 

The  salts  of  soda,  potash,  sulphur,  iron,  etc.,  are 
abundantly  present  in  various  fresh  fruits  and  veg- 
etables. Food  charts,  giving  analyses  and  equiva- 
lents in  calories  are  very  good,  but  so  far  as  health 


A  FEW  CHEMICAL  FACTS 

is  concerned  they  are  of  value  only  to  men  with  prac- 
tical experience  in  prescribing  foods,  both  for  the 
well  and  for  the  sick. 

Roughly,  the  foods  can  be  divided  into  proteid 
(albuminous  or  nitrogenous)  and  carbonaceous. 
The  various  salts,  touched  upon  above,  may  be 
called  foods,  for  they  are  necessary  to  bodily  well- 
being.  Much  disease  is  due  to  the  fact  that  many 
people  subsist  almost  exclusively  on  staple  foods, 
neglecting  to  eat  fresh  fruits  and  vegetables. 

Proteid,  albuminous,  or  nitrogenous  foods. — 
These  are  the  building  foods,  necessary  for  the 
growth  and  repair  of  the  muscles.  Albumin  also  en- 
ters largely  into  the  make-up  of  the  body's  lubricants, 
such  as  synovial  fluid  and  mucus.  The  principal 
sources  of  proteids  are  meat,  fish,  eggs,  nuts,  milk, 
cheese,  ripe  peas,  and  ripe  beans.  Proteid  in 
smaller  amounts  is  found  in  fruits  and  vegetables. 
The  proteid  foods  are  digested  in  the  stomach  and 
in  the  small  intestine. 

Carbonaceous  foods. — The  sugars,  starches,  and 
fats  belong  in  this  class.  They  are  very  much  alike 
in  chemical  composition,  all  of  them  containing  car- 
bon, hydrogen,  and  oxygen.  They  are  fuel  foods. 
They  are  burned  in  the  body,  producing  carbon  di- 


HEALTH  THROUGH  RATIONAL  LIVING 

oxide,  heat,  and  water.  They  also  furnish  the  ele- 
ments for  fat  production.  People  who  are  overweight 
consume  too  much  of  these  foods. 

Sugars  are  found  principally  in  fruits  and  vege- 
tables. Americans,  as  a  rule,  eat  too  much  refined 
sugar. 

Starch  is  also  found  in  fruits  and  vegetables.  The 
principal  supply  is  obtained  from  grains.  All  the 
cereals,  such  as  rice,  wheat,  barley,  oats,  and  rye  are 
rich  in  starch;  the  same  is  true  of  Irish  and  sweet 
potatoes,  matured  beans  and  peas,  Hubbard  squash, 
sago,  tapioca,  and  bananas. 

Starch  must  be  turned  into  sugar  before  it  can  be 
used  by  the  body.  The  saliva  contains  a  ferment 
(ptyalin)  that  serves  this  purpose.  If  starches  are 
not  properly  masticated  and  insalivated  they  are  li- 
able to  ferment  in  the  digestive  tract.  They  are  not 
digested  in  the  stomach,  but  the  digestion,  which  be- 
gins in  the  mouth,  is  completed  in  the  small  intestine. 

Fats  are  derived  principally  from  such  foods  as 
butter,  oils,  and  fat  meats.  Pure  olive  oil  is  a  good 
food,  but  it  is  no  easier  to  digest  than  butter.  Fats 
are  digested  in  the  small  intestine. 

Water  is  the  great  solvent;  the  bulk  of  our  bodies 
is  made  up  of  this  compound. 

Digestion  means  the  breaking  up  of  the  foods  we 


A  FEW  CHEMICAL  FACTS 

cat.  We  do  not  know  whether  the  proteid  part  of 
a  piece  of  meat  will  help  to  build  muscle,  tendon,  or 
make  lubricant  for  the  joints.  The  body  is  a  living 
laboratory,  in  which  the  foods  are  broken  up  into 
simple  forms  (analysis),  and  the  needed  elements 
are  selected  by  the  cells  in  building  complex  com- 
pounds again  (synthesis). 

Such  elements  as  iodine,  mercury,  arsenic,  and 
lead  have  not  been  placed  in  our  bodily  structure  by 
nature ;  when  given  in  the  form  of  drugs  to  cure  dis- 
ease they  are  harmful.  Nature  will  keep  us  well  if 
we  allow  her  to  do  so.  If  we  could  eat,  digest,  and 
assimilate  minerals  and  metals,  such  as  physicians 
often  prescribe,  what  would  be  the  need  of  tilling  the 
soil,  fishing,  and  raising  cattle?  We  could  then  con- 
sume the  rocks.  All  the  elements  necessary  are 
abundantly  present  in  our  foods,  and  drugs  are  su- 
perfluous, as  well  as  injurious. 


CHAPTER    TWO 
SYNOPSIS  OF  DAILY  ROUTINE 

A  part  of  the  price  we  are  compelled  to  pay  for 
being  civilized  is  to  give  our  bodies  intelligent  care. 
Otherwise  there  is  a  lack  of  dependable  health,  with- 
out which  there  can  be  no  high  degree  of  efficiency. 
With  this  idea  in  view  I  have  prepared  the  follow- 
ing pages,  most  of  which  are  inspired  by  Dr.  Til- 
den's  teachings. 

A  large  part  of  our  time  is  spent  in  following 
some  kind  of  routine.  To  regain  or  retain  health 
it  is  necessary  to  practice  a  certain  amount  of  rou- 
tine. In  this  chapter  I  give  a  brief  synopsis,  which 
is  explained  in  detail  in  succeeding  chapters. 

The  first  thing  after  rising  in  the  morning  take 
exercise,  a  quick  bath,  and  a  thorough  rub-down. 
While  going  through  this  routine,  or  immediately 
preceding,  drink  slowly  a  pint  or  more  of  water. 
Rise  early  enough  to  avoid  hurry. 

Breakfast,  as  well  as  all  other  meals,  should  be 
eaten  deliberately.  Do  not  think  of  business  or  so- 
cial matters  during  the  meal. 

The  time  spent  in  going  to  and  returning  from 
business  should  be  used  in  reflection  upon  current 

6 


SYNOPSIS  OF  DAILY  ROUTINE 

events,  in  training  the  mind  to  dominate  the  will,  and 
in  concentrating  the  mind  on  some  given  subject. 

If  it  is  not  too  far,  walk  to  and  from  the  place  of 
business.  Walk  briskly  for  at  least  five  minutes  be- 
fore reaching  the  office.  Walk  with  the  body  erect, 
chest  well  extended. 

The  hours  for  work  will  necessarily  vary  in  indi- 
vidual cases,  depending  on  one's  circumstances. 
Whatever  the  business  hours  are,  they  should  be 
strictly  observed.  The  time  to  do  business  and  plan 
business  is  during  business  hours,  and  those  who  take 
their  business  cares  to  bed  soon  come  to  grief. 

At  times  it  may  be  necessary  to  go  through  extra 
exertion,  but  a  lull  generally  follows,  when  both  em- 
ployer and  employees  can  have  a  little  rest.  There 
are  many  reasons  for  treating  one's  employees  well, 
two  of  which  are  that  it  is  right  and  it  pays. 

The  place  of  business  should  be  well  ventilated, 
with  air  from  the  outside  constantly  changing,  so 
that  the  temperature  in  the  winter  does  not  exceed 
68  to  70  degrees  Fahrenheit.  People  do  their  best 
work  in  pleasant  and  sanitary  surroundings. 

Those  who  have  to  be  on  their  feet  should  stand 
and  walk  erect.  When  seated,  sit  with  body  erect, 
feet  flat  on  the  floor,  and  do  not  cross  the  legs  or 
lounge.  This  does  not  mean  to  be  rigid  or  under  ten- 


HEALTH  THROUGH  RATIONAL  LIVING 

sion,  but  to  assume  an  erect  and  comfortable  posi- 
tion. 

It  is  well  to  spend  as  much  time  as  one's  occupa- 
tion will  permit  in  the  open  air. 

Anger,  worry,  jealousy,  and  hatred  steal  one's 
faculties  away.  They  cause  incompetency  and  ill- 
health.  Self-control,  poise,  and  even  temper  are 
winning  qualities.  Worry  and  anger  never  did  any 
good  in  a  business  way  or  otherwise,  and  never  will. 
People  who  have  the  worry  habit  or  lose  their  tem- 
per easily  can  cultivate  poise.  Self-control  is  neces- 
sary for  retaining  health,  without  which  true  suc- 
cess will  not  be  attained. 

It  is  surprising  how  smoothly  everything  goes  and 
how  seldom  things  go  wrong  for  those  who  are  pos- 
sessed of  physical  and  mental  poise. 

The  foundation  of  all  business,  and  other  affairs 
of  life,  must  be  truthfulness,  honesty,  and  integrity. 
Upon  such  a  foundation  a  personality  will  evolve 
which  will  command  the  respect  and  confidence  of 
acquaintances  and  business  associates. 

If  failure  should  be  the  result  of  one's  endeavors, 
it  is  well  to  remember  that  failures  are  valuable,  for 
if  studied  and  properly  interpreted,  they  point  the 
way  to  success.  It  is  useless  to  brood  over  them; 
after  the  disappointment  is  over,  start  anew. 

8. 


SYNOPSIS  OF  DAILY  ROUTINE 

Men  should  not  allow  their  business  to  drive  or 
enslave  them.  They  should  not  assume  burdens  they 
are  unable  to  bear.  A  fortune  gained  at  the  ex- 
pense of  ruined  health  is  not  worth  the  price.  We 
are  not  indispensable;  the  world  will  rotate  and  re- 
volve after  we  have  returned  to  dust. 

A  successful  business  deal  is  one  in  which  all  con- 
cerned are  benefited. 

The  lunch  should  be  light  and  eaten  at  leisure.  If 
hurried  or  worried,  omit  this  meal. 

Before  the  evening  meal,  which  should  be  the 
principal  meal  of  the  day,  get  thoroughly  relaxed. 
Relaxation  will  come  about  quickly  if  a  comfortable 
physical  attitude  is  assumed,  and  the  mind  is  al- 
lowed to  rest. 

Food  does  not  digest  properly  when  the  individ- 
ual is  under  physical  or  mental  tension. 

The  evening  should  be  spent  with  one's  family  in 
discussing  topics  of  general  interest,  reading,  or  cul- 
tivating the  mind  in  other  ways.  Sometimes  go  to 
places  of  amusement,  the  club,  take  a  ride,  or  enjoy 
other  social  pleasures.  Set  aside  a  regular  time  to 
go  to  bed  and  adhere  to  it,  except  on  special  oc- 
casions. 

Before  retiring  it  is  well  to  spend  a  few  minutes  in 
the  open  air  in  walking  or  taking  light  exercise, 


HEALTH  THROUGH  RATIONAL  LIVING 

breathing  deeply.  Then  take  some  vigorous  exer- 
cise and  a  rub-down,  and  retire.  If  no  bath  was 
taken  in  the  morning,  take  one  at  night. 

Sleep  in  a  thoroughly  ventilated  bedroom  all  the 
year.  The  hours  needed  for  sleep  depend  on  the  in- 
dividual. A  month-old  baby  should  sleep  over 
twenty  hours  a  day;  many  old  people  require  only 
four  or  five  hours'  sleep;  the  average  adult  needs 
about  seven  or  eight  hours'  sleep. 


10 


CHAPTER    THREE 

EXERCISE 

The  first  thing  on  rising  in  the  morning,  also  be- 
fore retiring  at  night,  exercise  in  a  well  ventilated 
room.  It  does  not  matter  what  kind  of  exercise  is 
taken.  The  following  are  all  good  forms  of  exer- 
cise: Tossing  a  ball,  jumping  rope,  going  through 
the  old-fashioned  calisthenics,  using  the  various  ex- 
ercisers found  on  the  market,  dancing  the  buck-and- 
wing,  using  medium-weight  dumbbells  or  Indian 
clubs.  Playing  handball,  tennis,  or  baseball  are  also 
excellent  exercises. 

People  leading  a  sedentary  life  and  those  having  a 
delicate  constitution  should  avoid  violent  exercises, 
but  they  should  exercise  vigorously,  continuing  with 
each  separate  exercise  until  a  moderate  degree  of 
fatigue  is  experienced  before  starting  a  new  one. 
Exercises  should  be  selected  that  will  bring  into 
play  all  the  muscles  of  the  body,  especially  those  not 
used  in  following  one's  daily  vocation.  The  exer- 
cises should  be  vigorous  enough  to  cause  the  blood 
to  circulate  freely  in  the  extremities.  Office  workers 
especially  need  exercises  for  the  arms  and  chest. 

1 1 


HEALTH  THROUGH  RATIONAL  LIVING 

No  fixed  rule  for  the  duration  of  exercise  can  be 
given.  Those  who  have  not  been  in  the  habit  of  ex- 
ercising will  at  first  become  sore  or  lame.  By  taking 
only  four  or  five  minutes'  exercise  at  a  time  at  first, 
and  adding  a  minute  each  day,  the  lameness  is  often 
avoided.  The  time  should  be  increased  until  at 
least  fifteen  minutes,  morning  and  evening,  are  de- 
voted to  exercise.  The  less  clothing  worn  during  the 
time  exercise  is  taken  the  better,  for  it  is  very  bene- 
ficial to  expose  the  skin  to  the  fresh  air. 

Exercise  should  not  be  looked  upon  as  a  hardship. 
It  is  necessary  for  our  well-being.  Those  who  neg- 
lect to  take  sufficient  exercise  suffer  from  cold  hands 
and  feet;  they  chill  easily  and  are  prone  to  catch 
cold.  Cold  hands  and  feet  are  signs  of  old  age,  even 
if  they  occur  in  young  people. 

To  vary  the  manner  of  taking  exercise,  it  is  well 
to  take  a  brisk  walk  in  the  park  or  in  some  pleasant 
neighborhood  where  the  air  is  pure.  Walk  briskly, 
head  erect  and  chest  well  extended,  breathing  deeply. 

A  good  exercise  is  to  lie  flat  on  the  back  and  go 
through  the  motions  of  riding  a  bicycle. 

I  have  personally  found  the  "knee-and-shoulder 
exercise"  to  be  a  very  good  one:  Lie  on  the  floor, 
flat  upon  the  back;  draw  the  knees  up,  then  place  the 
palms  of  the  hands  under  the  body,  just  below  the 

12 


EXERCISE 

small  of  the  back;  slowly  raise  the  body  until  it  is 
in  a  manner  supported  by  the  palms  of  the  hands, 
with  the  elbows  on  the  floor.  Then  gradually  work 
the  body  up  to  a  vertical  position  with  the  feet  high 
in  the  air  and  rest  as  nearly  as  possible  on  the  back 
of  the  neck  and  on  the  shoulders;  then  draw  the 
knees  downward  so  that  they  will  strike  the  chest 
or  shoulders.  Repeat,  first  with  both  knees,  then 
alternately  right  and  left. 

This  exercise  tones  up  the  contents  of  the  abdom- 
inal cavity  and  is  benficial  in  cases  of  constipation 
or  piles.  It  can  be  taken  both  morning  and  evening. 

It  is  well  to  walk  during  the  day  when  opportunity 
presents,  rather  than  resort  to  the  constant  use  of 
automobiles,  street  cars,  and  other  modes  of  con- 
veyance. 


CHAPTER    FOUR 

CARE  OF  THE  SKIN 

Once  upon  a  time  the  skin  protected  us.  Now  we 
protect  the  skin.  The  skin  is  not  only  a  protector  of 
the  body,  but  it  is  also  an  excretory  organ.  We  have 
clothed  our  bodies  so  much  that  the  skin  function  is 
greatly  impaired,  throwing  too  much  work  on  the 
kidneys  and  the  lungs,  and  allowing  some  of  the  de- 
bris to  remain  in  the  body.  He  who  wishes  ideal 
health  must  take  care  of  the  surface  of  his  body. 

Ordinarily  one  cleansing  hot  bath  a  week  is  suffi- 
cient. The  proper  time  to  take  it  is  just  before  re- 
tiring, which  will  be  two  or  three  hours  after  the 
evening  meal.  This  is  the  only  time  that  it  is  neces- 
sary to  use  soap  on  the  body,  except  on  the  face, 
hands,  and  feet. 

Cold  baths  are  good  for  those  with  splendid  reac- 
tion, but  are  not  proper  for  those  who  chill  easily 
and  have  difficulty  in  reacting.  Dr.  Tilden's  direc- 
tions for  the  cold  bath  are  as  follows : 

"Draw  four  or  five  inches  of  cold  water  into  the 
bathtub  and  begin  by  washing  the  face  and  hands 
while  still  standing  outside  of  the  tub.  Carry  the 

14 


CARE  OF  THE  SKIN 

water  up  over  one  arm  and  rub  with  the  open  hand, 
and  repeat  until  the  arm  is  used  to  the  cold;  treat 
the  other  arm  the  same  way;  step  into  the  tub  and 
treat  each  leg  the  same  way;  squat  in  the  water  and 
give  the  genitals  a  thorough  bath ;  drop  on  the  knees 
and  carry  the  water  over  your  body;  step  out  of  the 
tub  and  follow  with  a  thorough  dry  rubbing  with  a 
towel.  At  night,  before  going  to  bed,  give  yourself 
a  five  minutes'  dry  towel  rubbing.  When  the  cold 
bath  is  followed  by  cold  hands  and  feet,  it  should  be 
preceded  by  a  quick  hot  bath  for  the  hands,  face,  and 
feet.  Draw  a  little  hot  water  and  wash  face,  neck, 
and  hands;  step  into  the  tub  and  allow  the  feet  to 
toast  for  a  few  minutes;  then  take  the  cold  bath  as 
directed." 

Those  who  are  rugged  and  react  promptly  may 
immerse  their  bodies  in  the  cold  water  for  a  short 
time,  instead  of  taking  the  cold  water  sponge.  If  the 
body  is  sponged  off  with  cold  water  before  being  im- 
mersed there  is  no  perceptible  shock. 

A  bath  such  as  described  above  should  be  taken 
daily.  It  will  not  require  more  than  four  or  five 
minutes.  Cold  plunge  and  shower  baths  are  too 
shocking  for  many  people.  There  is  no  rule  that  fits 
everyone.  Each  individual  should  learn  what  is 
best  for  him,  and  act  accordingly. 

15 


HEALTH  THROUGH  RATIONAL  LIVING 

In  winter  take  the  bath  first,  friction  next,  and 
morning  exercise  afterwards.  This  aids  in  bring- 
ing about  reaction  from  the  bath  and  establishing  a 
good  circulation. 

During  the  summer  exercise  may  be  taken  before 
the  bath. 

It  is  very  important  to  take  a  dry  rub  morning  and 
evening,  for  this  keeps  the  skin  active.  The  rub- 
bing should  be  done  vigorously,  from  head  to  foot. 
Use  the  open  hand,  a  flesh  brush,  or  a  coarse  towel. 
A  dry  rub  should  always  follow  the  bath. 

While  exercising  in  the  morning  and  taking  the 
dry  rub,  or  immediately  after  rising,  drink  slowly 
a  pint  or  more  of  water,  either  warm  or  cold,  but 
do  not  use  ice  water.  It  is  not  necessary  to  drink 
the  warm  water  as  slowly  as  the  cold  water.  Some 
people  complain  that  water  is  unpleasant  to  the 
taste,  which  is  an  indication  that  they  should  go  with- 
out breakfast. 

Sleep  in  a  thoroughly  ventilated  bedroom  at  all 
seasons.  In  winter  there  must  be  at  least  one  full 
sash  opening  for  each  individual  occupying  the 
room.  During  warm  weather,  open  all  the  win- 
dows in  the  bedroom,  but  do  not  sleep  in  a  draft.  In 
winter  warm  covers  that  are  light  in  weight  should 
be  used.  An  excessive  amount  of  bed  clothing  is  in- 

16 


CARE  OF  THE  SKIN 

jurious,  for  it  tends  to  retard  circulation.  Keep  the 
feet  warm  at  all  times.  The  lower  part  of  the  body 
needs  more  covering  than  the  chest.  If  the  feet  have 
a  tendency  to  be  cold  at  night  use  artificial  heat  in 
the  foot  of  the  bed. 

Never  wear  woolens  next  to  the  skin.  The  proper 
underwear  is  either  linen  or  cotton.  The  garments 
should  not  be  heavy,  for  people  spend  most  of  the 
time  during  the  winter  in  rooms  where  the  tempera- 
ture is  that  of  summer.  Wear  light  underwear  sum- 
mer and  winter,  and  in  winter  time  use  enough 
wraps  while  outdoors  to  keep  warm.  Two  or  three 
overcoats,  varying  in  weight,  to  be  worn  according 
to  the  out-door  temperature,  will  solve  the  problem 
of  keeping  warm. 


CHAPTER    FIVE 
DR.  TILDEN'S  FOUR  ESSENTIAL  RULES 

"Rule  i :  NEVER  EAT  WHEN  You  ARE  FEELING 
BADLY. 

"You  may  not  understand  what  I  mean  by  feeling 
badly.  If  you  get  up  in  the  morning  and  have  not 
rested  well,  but  feel  heavy,  tired,  dull,  cranky,  or  ner- 
vous, go  through  with  your  morning  routine  of  ex- 
ercises, etc.,  but  do  not  eat  breakfast.  No  matter  in 
what  way  you  feel  badly,  you  are  not  to  eat.  Take 
a  glass  of  water  every  hour  or  two  during  the  fore- 
noon. 

"If  you  pass  through  the  entire  forenoon  feeling 
all  right,  you  may  have  your  lunch.  You  must  feel 
well  from  one  meal  time  to  the  other,  or  miss  your 
meal  even  if  it  makes  you  weak  to  go  without  food. 
The  more  of  this  discomfort  you  have  the  greater  is 
the  evidence  that  you  need  to  fast. 

"When  you  cannot  miss  a  meal  without  feeling 
inconvenience  you  have  chronic  irritation  of  the 
stomach,  and  the  more  you  go  without  food  the 
sooner  you  will  be  well. 

18 


DR.  TILDEN'S  FOUR  ESSENTIAL  RULES 

"Rule  2 :  NEVER  EAT  WHEN  You  Do  NOT  HAVE 
A  KEEN  RELISH  FOR  FOOD. 

"When  meal  time  comes,  if  it  is  a  matter  of  in- 
difference whether  you  eat  or  not,  do  not  eat. 

"Rule  3 :    ALWAYS  AVOID  OVEREATING. 

"Rule  4:  THOROUGHLY  MASTICATE  AND  INSAL- 
IVATE YOUR  FOOD. 

"If  you  masticate  your  food  thoroughly,  you  are 
not  very  liable  to  overeat." 

The  above  rules  I  take  from  Dr.  Tilden's  instruc- 
tions. If  these  rules  were  properly  interpreted  and 
conscientiously  followed,  good  health  would  be  the 
rule  instead  of  the  exception.  These  rules  are  not 
arbitrary,  but  are  an  interpretation  of  nature's  laws 
applied  to  man's  food  intake. 

The  lower  animals  refrain  from  eating  when 
they  are  sick.  Man  would  do  likewise  if  it  were  not 
for  false  teachings  and  perverted  senses.  When  a 
person  becomes  ill,  the  attending  medical  man  usu- 
ally urges  him  to  eat  to  keep  up  his  strength.  The 
truth  is  that  the  more  he  eats  under  the  circum- 
stances, the  weaker  he  grows,  and  the  more  desper- 
ate becomes  his  illness.  The  food  does  not  nourish 
him,  but  feeds  his  disease.  People  should  not  eat 

19 


HEALTH  THROUGH  RATIONAL  LIVING 

when  they  feel  badly,  even  if  it  is  necessary  to  go 
without  food  for  three  or  four  days.  When  no  food 
is  taken  it  is  well  to  drink  plenty  of  water. 

The  water  may  be  either  warm  or  cold,  but  not 
ice-cold.  When  on  a  fast  it  is  proper  to  drink  all 
the  water  desired.  If  there  is  no  desire  for  water 
it  is  well  to  drink  at  least  a  glassful  every  two  hours. 
The  water  washes  the  impurities  out  of  the  system. 
However,  in  severe  acute  inflammations  of  the 
stomach,  nothing  is  to  be  given  by  the  mouth,  not 
even  water. 

Sickness  is  nature's  sign  that  we  have  been  con- 
ducting ourselves  so  improperly  that  the  body  has 
rebelled.  It  means  that  the  body  demands  a  rest 
until  readjustment  can  take  place,  rest  from  food 
especially.  When  a  person  becomes  ill  he  loses  his 
desire  for  food,  which  is  nature's  way  of  saying,  "Do 
not  eat."  In  illness,  the  digestive  function  goes  on 
a  strike,  and  if  food  is  partaken  of  it  poisons  the 
body.  If  people  would  stop  eating  as  soon  as  they 
begin  to  feel  badly,  it  would  prevent  many  long 
spells  of  sickness,  chronic  diseases  would  be  rare, 
and  many  a  life  would  be  saved. 

When  there  is  no  desire  for  food  it  means  that  the 
body  has  been  oversupplied  with  nourishment.  No 
food  should  be  taken  until  normal  hunger  returns, 

20 


DR.  TILDEN  S  FOUR  ESSENTIAL  RULES 

even  if  it  is  necessary  to  fast  three  or  four  days.  The 
digestive  organs  never  work  well  unless  there  is  a 
desire  for  food  and  what  is  eaten  is  keenly  relished 
— a  desire  for  plain  food,  not  for  food  that  must  be 
made  appetizing  by  means  of  sauces,  relishes,  and 
spices.  Do  not  eat  simply  because  it  is  meal  time. 

Most  people  are  guilty  of  bolting  their  food. 
Starchy  foods  and  nuts  must  be  very  thoroughly  mas- 
ticated. If  the  starches  are  not  finely  subdivided  in 
the  mouth  and  thoroughly  mixed  with  saliva,  sooner 
or  later  they  will  ferment  in  the  stomach  or  bowels. 
In  time  the  result  will  be  chronic  indigestion,  after 
which  the  individual  will  rarely  know  what  it  is  to 
be  comfortable  an  entire  day.  The  resulting  dis- 
eases may  be  of  the  liver,  the  lungs,  the  heart,  the 
arteries;  in  fact,  of  any  part  of  the  body. 

Improper  eating  is  not  the  only  cause  of  disease, 
but  we  sin  more  and  oftener  at  the  table  than  in  any 
other  way;  digestive  troubles  are  the  source  of  more 
disease  than  any  other  cause.  Most  people  over- 
eat; nearly  all  make  incompatible  combinations  of 
food,  and  eat  when  they  should  not  eat;  coaxing 
one's  desire  for  food  by  means  of  gravies,  sauces, 
and  spices  is  another  prevalent  bad  habit,  which 
leads  to  overeating.  Foods  should  be  seasoned  very 
moderately,  if  at  all.  If  one's  desire  for  a  certain 

21 


HEALTH  THROUGH  RATIONAL  LIVING 

food  must  be  sharpened  by  a  great  amount  of  sea- 
soning, it  is  best  not  to  partake  of  it.  Those  who  eat 
enough  of  fresh  raw  fruits  and  vegetables  will  not 
require  and  should  not  desire  an  inordinate  amount 
of  seasoning;  these  fresh  foods  contain  the  required 
cell  salts. 

Very  few  people  know  the  natural  flavors  of  their 
foods.  These  flavors,  which  are  superior  to  those 
evolved  by  the  best  chefs,  are  destroyed  by  irritating 
gravies,  sauces,  and  seasoning.  After  the  taste  has 
become  perverted,  the  individual  does  not  relish 
natural  flavors  and  thus  he  is  deprived  of  one  of 
life's  healthful  enjoyments. 

Sickness  is  the  rule;  it  is  almost  impossible  to  find 
an  individual  who  is  really  healthy.  This  is  largely 
due  to  being  guided  by  perverted  appetites.  When 
we  live  normally,  our  desires  are  safe  guides  as  to 
the  amount  and  kind  of  food  to  eat,  but  this  is  not 
true  when  our  senses  are  stimulated  by  coffee,  pick- 
les, preserves,  spices,  and  hodgepodges  that  appeal 
to  the  palate,  but  are  ruinous  to  health.  The  med- 
ical profession,  as  a  rule,  urges  us  to  eat  even  when 
we  need  to  fast. 

These  rules  are  to  be  observed  at  all  times.  They 
apply  to  the  active  business  man,  as  well  as  to  the 
baby  and  the  man  of  eighty.  Babies  are  made  sick 

22 


DR.  TILDEN'S  FOUR  ESSENTIAL  RULES 

and  cross  by  excessive  feeding.  While  they  are  still 
in  the  cradle  habits  of  gluttony  are  forced  upon  them. 
The  aged  are  killed  by  overeating.  If  parents  real- 
ized that  overfeeding  is  the  cause  of  the  great  infant 
mortality  which  disgraces  our  civilization,  that  it 
makes  perverts  of  the  growing  youths,  that  perver- 
sion, insanity,  and  crime  are  often  the  result  of  the 
overfeeding  begun  in  infancy,  perhaps  they  would 
pause  long  enough  to  give  the  subject  careful  con- 
sideration. 

Wherever  there  is  an  effect  there  is  a  cause.  The 
cause  of  disease,  barring  accidents,  is  improper  liv- 
ing. The  prevention  of  disease  is  applied  common 
sense. 

Do  not  be  afraid  to  miss  a  few  meals,  if  neces- 
sary. There  is  seldom  any  need  of  prolonged  fasts, 
but  it  is  well  to  remember  that  the  average  individ- 
ual can  fast  four  or  more  weeks  without  injury,  pro- 
vided misgivings  and  fear  are  not  entertained,  so 
why  worry  about  missing  a  few  meals? 

Always  quit  eating  while  there  is  a  feeling  that 
more  food  could  be  taken  with  relish.  Those  who 
use  too  much  fuel  clog  up  their  flues. 

"How  much  shall  I  eat?"  is  a  very  frequent  ques- 
tion. It  is  impossible  to  answer  this  in  exact  terms; 
what  is  enough  for  one  may  be  too  much  or  too  lit- 

23 


HEALTH  THROUGH  RATIONAL  LIVING 

tie  for  another.  More  food  is  needed  in  winter  than 
in  summer,  and  more  is  required  by  those  doing 
hard  manual  labor  than  by  those  who  work  in  offices. 
By  observing  the  four  rules  intelligently,  one  can 
soon  discover  his  food  requirements  and  limitations. 
I  have  found  that  the  following  amounts  satisfy  me 
and  are  well  digested:  A  meal  consisting  of  two  or 
three  fairly  large  peaches  with  a  glass  or  a  glass  and 
one-half  of  milk,  clabbered  milk,  or  buttermilk, 
preferably  the  latter  two;  a  fairly  large  sauce  dish- 
ful of  cottage  cheese  may  be  substituted  for  the  milk. 
A  large  baked  apple,  a  large  dish  of  berries,  one  or 
two  raw  apples,  grapes  enough  to  make  a  like 
amount,  or  other  fruits,  may  be  substituted  for  the 
peaches. 

Two  and  one-half  to  three  ounces  of  what  I  call 
Tilden  biscuits,  with  butter,  are  enough  for  a  meal. 
One  should  not  exceed  four  ounces  of  dried  starch 
at  any  meal.  Four  to  seven  heaping  tablespoonfuls 
of  boiled  rice,  with  butter,  are  sufficient;  sometimes 
take  a  glass  of  any  kind  of  milk  or  a  cup  of  custard 
in  addition. 

The  drumstick,  or  first  joint,  a  wing,  and  the  neck 
of  a  fairly  well-matured  chicken  make  a  good  meat 
portion;  a  small  piece  of  the  breast  may  be  substi- 
tuted for  the  wing.  With  this  meat  I  would  have 

24 


DR.  TILDEN'S  FOUR  ESSENTIAL  RULES 

about  three  or  four  medium-sized  beets  and  the  same 
number  of  fairly  large  onions,  stewed,  baked,  or 
broiled,  or  a  good-sized  service  dishful  of  spinach 
and  sometimes  a  second  helping,  and  a  medium-size 
plateful  of  salad;  no  dessert.  Other  cooked,  non- 
starchy  vegetables  may  be  substituted  for  those 
named.  Two  ordinary  lamb  chops,  or  a  piece  of 
steak  one  inch  thick  by  three  inches  square,  are  gen- 
erally ample  meat  portions. 

Occasionally  a  meal  is  one  of  the  above  meat  por- 
tions, a  large  baked  potato,  and  a  salad;  or  less 
meat,  cooked  and  raw  vegetables,  and  a  piece  of  ap- 
ple pie. 

These  are  merely  hints.  Each  individual  must 
learn  his  own  needs.  When  leading  an  active,  out- 
door life,  such  as  when  one  is  hunting  or  fishing, 
more  food  is  required  than  when  one  is  engaged  in 
ordinary  business. 

It  is  easy  to  overeat  on  concentrated  foods,  but 
the  succulent  fruits  and  vegetables  may  be  indulged 
in  quite  freely  without  overburdening  the  body. 

Do  not  drink  any  liquid  while  eating,  for  the  pur- 
pose of  "washing  down"  the  food. 

Do  not  take  anything  into  the  stomach  between 
meals,  except  water.  If  there  is  thirst  or  a  feeling  of 
weakness  or  emptiness,  take  warm  water  until  three 

25 


HEALTH  THROUGH  RATIONAL  LIVING 

and  one-half  hours  have  elapsed  since  the  last  meal; 
thereafter  take  either  warm  or  cold  water. 

Learn  to  distinguish  between  appetite  and  hunger. 
Appetite  is  artificial,  and  manifests  itself  in  a  com- 
pelling desire  for  food,  which  must  be  satisfied  at 
once ;  hunger  appreciates  food  at  the  right  time,  but 
is  not  insistent  and  will  not  annoy  a  person  if  a  meal 
is  missed.  Appetite  can  be  compared  to  the  feeling 
a  drunkard  has  when  he  is  thirsty;  he  is  thirsty,  not 
for  water,  but  for  his  favorite  alcoholic  beverage. 
Appetite  is  a  craving  for  food,  which  produces  certain 
stimulating  effects  that  are  injurious,  and  represents 
the  same  abnormal  desire  which  the  drunkard  has  for 
alcohol. 

In  applying  the  above  rules  it  is  necessary  to  use 
common  sense ;  those  who  go  to  extremes  derive  but 
little  benefit.  People  differ  so  much  that  even  the  plain- 
est language  will  be  construed  into  various  meanings. 
It  is  necessary  to  be  perfectly  honest  with  one's  self. 
To  illustrate:  Some  people  complain  of  feeling 
badly  nearly  all  afternoon,  but  they  recover  about 
an  hour  before  meal  time  and  partake  of  dinner. 
This  is  a  form  of  dishonesty.  On  the  other  hand, 
some  people  search  .their  bodies  and  ransack  their 
minds  for  aches  and  pains,  which  keeps  them  ill 
longer  than  necessary. 

26 


CHAPTER    SIX 

FOOD  CLASSIFICATION,  COMBINATION  AND 
COOKING 

Proteids. — Under  the  caption  of  proteids  come 
meats,  fish,  eggs,  and  nuts.  These  foods  should  be 
eaten  only  once  a  day,  preferably  for  dinner  in  the 
evening,  with  one  or  two  cooked  non-starchy  veg- 
etables and  a  salad.  Occasionally  it  is  all  right  to 
have  some  dessert.  It  is  best  to  confine  one's  meat 
eating  to  the  following:  Mutton,  lamb,  chicken, 
turkey  or  other  fowl,  fish,  game,  veal,  and  beef.  Eat 
beef  not  oftener  than  once  or  twice  a  week.  Cured 
meats  are  not  recommended,  but  occasionally  have 
some  ham  or  smoked  beef  tongue;  or  for  break- 
fast, about  once  a  week,  some  breakfast  bacon  with 
corn  bread  or  well  baked  biscuit.  Pork  is  a  winter 
food.  The  meats  should  not  be  fried,  nor  should 
flour  gravies  be  used.  Meats  should  be  broiled, 
stewed,  or  baked. 

Those  who  are  fond  of  fish  and  are  so  situated 
that  they  can  get  this  food  fresh  from  the  water, 
may  have  fish  as  often  as  they  like,  that  is,  for  din- 
ner in  place  of  any  other  proteid  food.  Fish  should 
be  baked  or  broiled. 

27 


HEALTH  THROUGH  RATIONAL  LIVING 

Eggs  may  be  used  in  place  of  meat  any  time  they 
are  desired. 

Those  who  are  fond  of  nuts  may  use  them  in  place 
of  meat.  The  pecan  is  the  best  nut,  but  blanched 
almonds,  English  walnuts,  and  Brazil  nuts  may  each 
be  used  once  a  week.  Nuts  are  a  very  concentrated 
food  and  about  two  ounces  are  sufficient  for  a  meal. 
They  must  be  thoroughly  masticated,  otherwise  they 
cause  indigestion. 

But  one  proteid  meal  is  desirable  each  day,  which 
means  that  on  days  when  meat  is  eaten,  one  should 
not  have  nuts,  fish,  or  eggs. 

Those  who  are  fond  of  meat  may  eat  it  once  a 
day  during  winter  time,  but  during  the  warm  months 
it  should  not  be  eaten  oftener  than  every  other  day, 
and  such  heavy  meats  as  pork  and  beef  are  to  be 
avoided.  It  is  all  right  to  avoid  meat  entirely  when 
the  weather  is  warm  and  substitute  fish,  nuts,  eggs, 
and  cheese,  which  are  not  so  heating  and  stimulat- 
ing. 

Oysters,  raw  or  stewed,  may  be  substituted  for 
meat.  The  proper  way  to  make  an  oyster  stew  is 
to  cook  the  oysters  in  one  dish.  In  another  dish 
bring  the  milk  to  the  boiling  point,  and  then  mix. 
Eat  the  stew  in  combination  with  a  salad  and  cooked 

28 


FOOD  CLASSIFICATION  AND  COMBINATION 

non-starchy  vegetables,  if  desired.     No  crackers  or 
other  starchy  foods  are  to  be  eaten  with  the  stew. 

Starchy  foods. — All  foods  of  the  vegetable  king- 
dom contain  starch,  but  when  "starchy  foods"  are 
mentioned  in  this  booklet,  those  that  contain  a  large 
per  cent  of  granular  starch  are  referred  to.  Like- 
wise, when  the  non-starchy  vegetables  are  mentioned, 
the  succulent  vegetables,  which  are  low  in  starch,  are 
meant.  This  classification  is  very  convenient  for  lay 
people  and  is  used  by  Dr.  Tilden. 

Under  the  heading  of  starchy  foods  come  the  fol- 
lowing : 

Anything   made   from   any   of  the   cereals,   such   as 

wheat,  rice,  oats,  corn,  rye,  and  barley, 
Bananas, 
Matured  beans, 
Matured  peas, 
Hubbard  squash, 
Sweet  potatoes, 
Irish  potatoes, 
Artichokes  (tuber  variety), 
Peanuts, 
Tapioca  and  sago. 

Do  not  make  combinations  of  the  starchy  foods 
and  foods  containing  acids  habitually.  Occasion- 
ally, however,  it  is  all  right  to  have  a  piece  of  apple 
pie  for  dessert,  after  a  dinner  of  meat,  eggs,  fish,  or 

29 


HEALTH  THROUGH  RATIONAL  LIVING 

nuts  with  non-starchy  vegetables.  In  the  summer 
time  it  is  all  right  to  make  a  meal  of  raw  fruit  with 
plain  cake  or  thoroughly  toasted  bread  occasionally, 
but  nothing  else,  unless  it  be  teakettle  tea  (one-third 
milk,  two-thirds  boiling  water,  and  a  moderate 
amount  of  sugar),  clabbered  milk,  or  buttermilk, 
sipped  slowly  after  the  fruits  and  cake  or  toast  have 
been  eaten.  People  who  are  not  in  excellent  health 
should  not  make  such  combinations. 

Tomatoes  should  not  be  eaten  with  any  starchy 
food  except  the  Irish  potato.  Those  who  are  in  ex- 
cellent health  can  eat  all  kinds  of  combinations  for 
a  time  with  apparently  no  bad  results,  but  even  the 
best  constitutions  will  deteriorate  prematurely  under 
persistent  abuse. 

Ordinarily  starchy  foods  should  be  eaten  but  once 
a  day.  When  eating  lightly  of  starches,  the  weight 
will  be  somewhat  less  and  there  may  be  a  lack  of 
energy  and  strength  when  walking  or  working.  This 
feeling  will  disappear  when  more  starch  is  con- 
sumed. When  feeling  fine,  except  for  the  lack  of  a 
little  force,  supply  the  deficiency  by  increasing  the 
starch  intake. 

However,  do  not  overeat  on  starch  at  any  meal, 
but  use  starch  twice  a  day  occasionally.  If  biscuits, 

30 


FOOD  CLASSIFICATION  AND  COMBINATION 

or  other  starchy  foods,  are  eaten  for  breakfast,  have 
a  dinner  containing  meat,  potatoes,  and  non-starchy 
vegetables,  but  no  dessert. 

Children  need  starch  oftener  than  adults;  starch 
twice  a  day  is  all  right  for  those  who  are  growing. 
After  full  maturity  is  reached  the  starch  intake  must 
be  diminished.  Those  who  eat  after  thirty-five  as 
they  did  in  earlier  years  will  age  and  break  down  pre- 
maturely. 

There  is  a  great  deal  of  difference  between  the 
feeling  that  calls  for  starch  and  the  feeling  that 
calls  for  a  suspension  of  its  use.  When  feeling  fine, 
except  for  the  lack  of  force,  eat  starch;  when  languid 
and  tired,  even  when  sitting  or  lying  down,  that  is, 
when  afflicted  with  what  people  call  "that  tired  feel- 
ing," suspend  the  use  of  starch  until  that  feeling 
leaves  when  at  rest. 

Starches  and  non-starchy  vegetables  may  be  eaten 
together;  also,  starches  and  meats  may  occasionally 
be  eaten  in  the  same  meal;  it  is  best  to  make  this 
combination  when  no  other  starchy  food  has  been 
eaten  that  day.  It  is  better,  however,  to  eat  starches 
with  the  dairy  products.  The  potato  is  the  best 
starchy  food  to  combine  with  meat.  Meat  and 
breadstuffs  habitually  eaten  in  the  same  meal  will 
cause  digestive  trouble. 


HEALTH  THROUGH  RATIONAL  LIVING 

Non-starchy  vegetables. — The  following  are  the 
non-starchy  or  succulent  vegetables: 

Artichokes  (green  or  cone     Kale  and  greens  of  all  kinds, 

variety  that  grows  above    Green  peas, 

ground),  Lettuce, 

Asparagus,  Onions, 

Beets,  Okra, 

Cabbage,  Parsnips, 

Cauliflower,  Radishes, 

Carrots,  Rutabagas, 

Celery,  Spinach, 

Corn  on  cob,  Summers  -uash, 

Cucumbers,  String  beans, 

Egg  plant,  Salsify  (oyster  plant), 

Endive,  Tomatoes, 

Turnips. 

The  non-starchy  vegetables  combine  best  with  the 
proteid  foods.  One  or  two  of  the  above  vegetables, 
cooked,  with  a  green  vegetable  salad,  consisting  of 
two  or  three  raw  vegetables,  such  as  lettuce,  toma- 
toes, and  celery  or  cucumbers,  make  a  good  meal 
when  eaten  with  eggs,  nuts,  fish,  or  meat.  Whenever 
salads  are  mentioned  in  these  pages,  they  are  to  be 
made  of  raw  vegetables,  unless  otherwise  specified. 

A  good  vegetable  soup  can  be  made  as  follows: 
Take  equal  parts  of  four  or  five  of  the  non-starchy 
vegetables,  and  some  Irish  potato,  if  desired;  run 
these  vegetables  through  a  vegetable  mill;  put  to 

32 


FOOD  CLASSIFICATION  AND  COMBINATION 

cook  with  enough  water  to  prevent  burning,  and 
when  tender  reduce  to  the  consistency  of  soup  by 
adding  boiling  water.  Season  with  salt  and  butter. 

Those  in  full  health  can  use  hot  milk  to  reduce  in 
place  of  water. 

This  soup  is  improved  by  running  it  through  a 
collender  after  the  vegetables  have  been  cooked  un- 
til they  are  tender. 

A  plateful  of  this  soup  can  be  eaten  for  lunch, 
after  having  some  kind  of  breadstuffs.  It  is  not 
proper  to  put  bread  and  crackers  in  soup,  for  these 
foods  should  be  eaten  dry.  Eat  the  bread  first  and 
then  follow  with  the  soup,  or  vice  versa. 

The  non-starchy  vegetables  may  be  steamed,  or 
cooked  in  water;  barely  enough  water  to  keep  them 
from  burning  is  to  be  used,  so  there  will  be  none  to 
empty  off  when  they  are  done;  corn  on  the  cob,  un- 
peeled  beets,  potatoes  boiled  in  their  jackets,  and 
asparagus  are  exceptions.  The  water  in  which  veg- 
etables are  boiled  is  rich  in  flavors  and  salts  and 
should  be  eaten  with  the  vegetables.  All  vegetables 
are  to  be  cooked  until  thoroughly  tender.  Fireless 
cooking  is  very  good,  for  none  of  the  food  value  is 
lost. 

Fruits. — The  acid  fruits,  small  fruits,  and  ber- 
ries are  summer  foods.  They  combine  all  right  with 

33 


HEALTH  THROUGH  RATIONAL  LIVING 

any  kind  of  mild  cheese,  or  milk.  Combining  acid 
fruits  and  bread  daily  is  a  bad  habit  and  is  respon- 
sible for  a  great  deal  of  disease. 

Frequently  in  summer,  and  occasionally  in  winter, 
it  is  all  right  to  have  a  dessert  of  either  cooked  or 
raw  acid  fruit  with  a  meal  consisting  of  some  kind 
of  proteid  food  and  non-starchy  vegetables.  Do  not 
eat  starchy  food  with  the  meat,  vegetable,  and  fruit 
meal. 

Fruit  is  not  especially  recommended  with  meat  and 
vegetables,  for  it  makes  too  great  variety,  which 
leads  to  overeating.  There  is  nothing  incompatible 
about  combinations  containing  meat,  fruit,  and  veg- 
etables, but  it  is  best  not  to  coax  the  appetite  too  fre- 
quently. 

There  is  no  objection  to  an  occasional  lunch  of 
soup  made  of  non-starchy  vegetables  with  fruit;  or  a 
lunch  of  one  or  two  cooked  non-starchy  vegetables 
and  fruit;  or  a  lunch  of  a  salad  made  of  raw  veg- 
etables and  fruit,  such  as  lettuce,  tomatoes,  and 
strawberries. 

In  winter  time  people  who  are  in  poor  health  or 
well  advanced  in  years  should  seldom  eat  the  fresh 
or  raw  fruits.  Dates,  figs,  and  raisins  may  be  eaten 
in  winter,  either  with  dairy  products  or  with  bread 
and  butter.  Bananas  are  quite  starchy  and  may  be 

34 


FOOD  CLASSIFICATION  AND  COMBINATION 

used  in  place  of  other  starchy  foods,  such  as  bread, 
at  any  time. 

Cereals,  candies,  and  sweets. — Soft  breakfast 
foods  are  not  recommended.  However,  there  is  no 
objection  to  an  occasional  meal  of  thoroughly  cooked 
oatmeal  or  cream  of  wheat  with  a  little  milk,  half 
cream,  and  a  little  salt,  but  no  sugar;  the  sugar  leads 
to  overeating  and  fermentation.  The  same  is  true 
of  well  made  hot  cakes  and  waffles,  but  such  foods 
should  not  be  eaten  more  than  once  or  twice  a  week, 
and  they  must  be  thoroughly  masticated  and  insali- 
vated. Hot  cakes  and  waffles  should  not  be  eaten 
by  people  who  do  not  enjoy  good  health. 

Such  cereals  as  corn  flakes,  wheat  flakes,  popcorn, 
puffed  rice  or  wheat,  and  shredded  wheat  should  be 
eaten  dry  with  a  little  melted  butter  sprinkled  over 
them;  crisp  these  foods  thoroughly  in  a  slow  oven 
before  serving;  follow  with  a  cup  of  teakettle  tea, 
milk,  sweet  or  clabbered,  or  buttermilk. 

Honey  or  maple  syrup  may  be  eaten  with  corn 
bread,  biscuits,  cakes,  or  waffles,  but  not  oftener  than 
two  or  three  times  a  week,  followed  with  the  same 
kind  of  fluids  as  given  above. 

People  who  crave  sweets  may  make  a  meal  of 
candy,  and  nothing  else,  once  a  week.  Children  may 

35 


HEALTH  THROUGH  RATIONAL  LIVING 

have  such  a  meal  two  or  three  times  a  week.  Plain 
caramels  and  other  plain  candies  are  best.  If  de- 
sired, follow  with  a  glass  of  sweet  milk,  buttermilk, 
or  teakettle  tea. 

Chocolates  should  be  eaten  very  rarely  and  spar- 
ingly, for  they  cause  engorgement  of  the  liver. 

Liquids. — Avoid  tea,  coffee,  chocolate,  cocoa, 
and  alcoholics.  Do  not  drink  milk  at  any  time.  Milk 
is  a  food,  not  a  drink.  Sip  it  very  slowly,  or  take  it 
with  a  teaspoon,  mixing  it  with  the  saliva  in  the 
mouth.  Milk  may  be  sipped  after  a  fruit  meal,  or 
after  toast,  or  after  eating  any  kind  of  cereal  food. 

Milk  is  not  to  be  partaken  of  with  meals  contain- 
ing meat,  eggs,  or  fish,  or  in  fact  with  any  heavy 
dinner,  for  such  eating  overburdens  the  system  with 
an  excessive  amount  of  food. 

Milk  and  other  liquids  should  not  be  taken  into 
the  mouth  while  food  is  being  masticated.  Do  not 
wash  the  food  down  with  any  fluid.  Do  not  drink 
while  eating.  After  the  meal  is  over,  do  what  drink- 
ing is  necessary.  If  thirsty  after  finishing  a  meal, 
drink  slowly  some  teakettle  tea,  or  some  water,  either 
warm  or  cold.  Robust  people  can  take  cold  water 
immediately  after  finishing  a  meal,  but  those  who 
are  inclined  to  have  digestive  trouble  should  never 
do  so. 

36 


FOOD  CLASSIFICATION  AND  COMBINATION 

When  digestion  has  begun,  do  not  drink  cold  wa- 
ter. Wait  three  or  three  and  one-half  hours  after 
eating  before  drinking  cold  water.  If  thirsty  within 
this  time,  drink  warm  water.  After  this  time  has 
elapsed  have  what  cold  water  is  desired  up  to  within 
fifteen  minutes  of  next  meal  time. 

Avoid  ice  water.  It  has  the  same  effect  as  water 
that  is  too  hot,  that  is,  it  irritates  the  stomach. 

It  is  best  not  to  use  any  alcoholic  beverages,  but 
if  they  are  used  they  should  be  taken  with  the  din- 
ner, not  between  meals.  A  glass  of  beer  or  a  glass 
of  light  wine  with  the  dinner  occasionally  should  be 
the  extent  of  such  indulgence.  If  these  beverages  are 
sipped  slowly  there  is  very  little  danger  of  cultivat- 
ing an  abnormal  desire  for  them.  Those  who  have 
a  craving  for  alcoholics  should  let  them  absolutely 
alone,  for  if  they  use  them  they  will  indulge  more 
and  more  until  they  become  slaves  to  their  abnormal 
appetites. 

Avoid  tobacco.  All  stimulants  and  narcotics  are 
injurious. 


37 


CHAPTER    SEVEN 
GENERAL  PLAN  FOR  DAILY  EATING 

All  meals  should  be  eaten  deliberately.  The  con- 
versation at  the  table  should  be  pleasant.  Do  not 
discuss  anything  that  has  an  irritating  or  depressing 
effect.  If  a  person  is  nervous,  irritable,  or  worried, 
he  is  not  in  fit  condition  to  eat  anything,  for  digestive 
power  is  lacking.  If  tired,  it  is  best  to  lie  down  for 
a  little  while  and  relax  before  eating.  It  is  essen- 
tial to  good  digestion  to  have  both  the  body  and  the 
mind  at  ease  during  the  meal  time. 

Very  few  people  realize  the  importance  of  com- 
bining foods  properly.  Eating  too  many  varieties 
of  food  at  a  meal  leads  to  overeating;  making  in- 
compatible mixtures  causes  indigestion;  both  are 
prolific  sources  of  disease.  The  less  variety  used  at 
each  meal  and  the  more  simply  the  foods  are  pre- 
pared the  better.  When  vegetables  and  starchy 
foods  are  cooked,  they  should  be  well  cooked;  meats 
may  be  rare  or  well  done,  to  suit  the  individual  taste. 

Every  person  should  have  so  much  information 
on  the  subject  of  combining  foods  that  he  will  avoid 
making  mixtures  that  are  ruinous  to  health.  It 
is  not  making  bad  combinations  occasionally  or  hav- 

38 


GENERAL  PLAN  FOR  DAILY  EATING 

ing  too  big  a  meal  once  in  a  while  that  is  injurious; 
it  is  the  bad  daily  eating  habits  practiced  year  in  and 
year  out.  People  who  eat  so  that  they  are  troubled 
with  gas  in  the  stomach  or  bowels,  or  both,  have  in- 
digestion, which  will  some  day  be  serious.  Gas  comes 
from  fermentation  and  fermentation  is  due  to  indi- 
gestion. It  is  true  that  some  people  lead  such  in- 
tense lives  that  they  have  not  enough  energy  left  to 
digest  their  food,  but  most  digestive  troubles  are 
due  to  bad  eating  habits. 

In  suggesting  menus,  or  meals,  it  is  necessary  to 
have  a  definite  plan.  However,  if  it  is  found  better 
to  have  what  is  suggested  for  the  morning  at  noon, 
and  vice  versa,  there  is  no  objection.  Some  people 
eat  their  dinner  at  noon.  The  plan  that  is  best  for 
most  people  is  to  have  the  dinner  in  the  evening, 
after  the  day's  work  is  done.  Everyone  should  have 
some  definite  plan.  However,  this  plan  should  be 
flexible  so  that  a  change  can  be  made  occasionally, 
if  desired. 

If  digestion  is  slow,  it  is  well  to  eat  the  fruit  meal 
in  the  morning,  for  it  digests  in  less  time  than  the 
starchy  meal. 

Dr.  Tilden's  system  regarding  daily  eating  con- 
templates that  starches,  proteids,  and  fruits  should 
each  be  eaten  only  once  a  day,  and  they  should  gen- 

39 


HEALTH  THROUGH  RATIONAL  LIVING 

erally  be  eaten  at  separate  meals,  allowing  four  and 
one-half  hours,  or  more,  between  meals.  Have  a 
regular  meal  time  and  adhere  to  it  as  nearly  as  pos- 
sible; if  it  is  necessary  to  go  one  hour  or  more  be- 
yond this  time  without  taking  food,  eat  nothing  until 
next  meal  time,  but  drink  all  the  water  desired.  The 
four  essential  rules  must  be  observed  at  all  times. 

Breakfast. — For  this  meal  have  fruit,  either 
cooked  or  raw,  selecting  a  different  fruit  for  each 
breakfast,  if  desired.  With  the  fruit,  it  is  all  right 
to  have  either  cream  cheese  or  cottage  cheese,  or  fol- 
low the  fruit  meal  with  a  cup  of  teakettle  tea,  or  a 
glass  of  any  kind  of  milk. 

Lunch. — For  lunch  have  some  kind  of  starchy 
food,  selecting  from  the  list  previously  given,  with 
butter.  As  often  as  desired  follow  with  vegetable 
soup.  If  neither  milk  nor  cheese  was  eaten  in  the 
morning,  the  starchy  food  may  be  followed  with 
some  kind  of  milk  or  mild  cheese. 

A  good  lunch  or  breakfast  can  be  made  of  either 
cantaloupes  or  watermelon  when  they  are  in  season, 
either  by  themselves  or  eaten  with  berries  or  some 
of  the  small  fruits.  Cantaloupes  may  also  be  eaten 
with  ice  cream  by  people  who  have  good  health. 

Dinner. — For  dinner  have  either  fish,  meat,  eggs, 
40 


GENERAL  PLAN  FOR  DAILY  EATING 

or  nuts  with  one  or  two  cooked  non-starchy  vegeta- 
bles, and  a  plate  of  salad.  Desserts  should  not  be 
eaten  every  day,  but  two  or  three  times  a  week  have 
some  well  made  pie,  custard,  fruit,  or  ice  cream. 

If  occasionally  there  is  a  desire  for  starchy  food 
with  the  dinner,  have  some  baked  potato,  meat,  and 
a  salad.  Do  not  have  any  dessert  in  this  meal. 

The  following  is  a  good  rule  to  observe  in  regard 
to  eating  potatoes  or  other  starchy  foods  for  din- 
ner: Have  eggs  for  breakfast,  with  fruit  or  cot- 
tage cheese ;  then  have  fruit  again  for  lunch,  or  veg- 
etable soup,  corn  on  the  cob,  or  a  couple  glasses  of 
buttermilk;  then  for  dinner  have  potato  or  some 
other  kind  of  starchy  food  with  one  or  two  cooked 
non-starchy  vegetables  and  a  salad;  if  desired,  have 
a  cup  of  custard,  a  piece  of  custard  pie,  or  a  dish  of 
ice  cream  for  dessert. 

A  person  should  select  his  food  as  he  selects  his 
clothing  for  the  day.  A  selection  of  food  should  be 
made  and  then  no  further  attention  should  be  given 
to  the  subject.  When  seated  at  the  table,  decide 
quickly  what  is  proper,  eat  what  has  been  selected, 
and  give  the  subject  no  more  thought. 

Specimen  menus. — All  foods  can  be  eaten.  For 
the  benefit  of  those  who  wish  something  more  defi- 


HEALTH  THROUGH  RATIONAL  LIVING 

nite  than  these  general  directions  the  following  spec- 
imen menus  are  appended.  People  should  learn  to 
think  for  themselves  and  then  they  will  have  no 
trouble  in  selecting  meals  that  are  not  only  appetiz- 
ing, but  meals  that  will  not  cause  ill-health. 

WINTER  MENUS. 

Breakfast. — Baked  apples,  cottage  cheese,  tea- 
kettle tea. 

Lunch. — Toasted  bread,  butter,  vegetable 
soup. 

Dinner. — Roast  beef,  stewed  onions  and  car- 
rots, cabbage  slaw,  apple  pie. 

Breakfast. — Cream  cheese,  two  ounces  of  figs, 
teakettle  tea. 

Lunch. — Cup  custard,  well  made  biscuits,  butter. 

Dinner. — Roast  lamb,  peas  and  beets,  combi- 
nation salad. 

Breakfast. — Waffles  with  butter  and  maple 
syrup,  glass  of  milk. 

Lunch. — Vegetable  soup  and  two  ounces  of 
cream  cheese. 

Dinner. — Broiled  chicken,  baked  potato,  spin- 
ach, lettuce  and  celery. 

42 


GENERAL  PLAN  FOR  DAILY  EATING 

Breakfast. — Bananas,  raisins,  teakettle  tea. 
Lunch. — Biscuits  with  butter,  glass  of  milk. 
Dinner. — Broiled  beefsteak,   carrots  and  tur- 
nips stewed  together,  lettuce  and  celery. 

Breakfast. — Dates,  nuts,  teakettle  tea. 
Lunch. — Buttermilk  or  clabbered  milk. 
Dinner. — Baked  navy  beans,  vegetable  salad. 

Breakfast. — Baked  apples  with  cream,  cream 

cheese. 

Lunch. — Rice  with  milk  or  butter,  cup  custard. 
Dinner. — Roast  pork,  stewed  onions  and  stewed 

celery,  salad. 

Breakfast. — Corn  bread,  breakfast  bacon,  one 

egg,  teakettle  tea. 
Lunch. — Fruit  and  cottage  cheese. 
Dinner. — Roast  turkey  with   cranberry   sauce, 

string  beans,  peas,  sliced  tomatoes. 

SUMMER  MENUS. 

Breakfast. — Prunes  with  rich  milk. 
Lunch. — Dish  of  ice  cream,  toasted  bread. 
Dinner. — Pecans,  combination  salad,    dish    of 
berries. 

43 


HEALTH  THROUGH  RATIONAL  LIVING 

Breakfast. — Grapefruit,    dressed   with    sugar, 

glass  of  buttermilk. 
Lunch. — All  the  corn  on  the  cob  desired  with 

butter,  with  or  without  a  salad. 
Dinner. — Macaroni  and  cheese,  string  beans, 

cauliflower,  salad. 

Breakfast. — Berries  with  lettuce  and  tomatoes, 
dressed  with  sugar  or  sugar  and  clab- 
bered cream. 

Lunch. — Two  glasses  of  buttermilk. 

Dinner. — Baked  fish,  butter  beets,  sliced  toma- 
toes, sliced  peaches. 

Breakfast. — Biscuits  with  butter  and  honey. 
Lunch. — Cantaloupe  and  berries,  ice  cream. 
Dinner. — Eggs,  stewed  tomatoes,  combination 
salad,  berries. 

Breakfast. — Sliced  peaches  with  cream,  cottage 
cheese. 

Lunch. — Fruit  and  vegetable  salad. 

Dinner. — Stewed  chicken,  beets,  carrots,  veg- 
etable salad. 

44 


GENERAL  PLAN  FOR  DAILY  EATING 

Breakfast. — Lettuce,  tomatoes,  and  berries, 
dressed  with  sugar  and  cream. 

Lunch. — Watermelon. 

Dinner. — Baked  potatoes,  stewed  string  beans, 
cauliflower,  vegetable  salad,  cup  of  cus- 
tard. 

Breakfast. — Stewed  prunes  and  cottage  cheese. 
Lunch. — Sponge  cake  and  ice  cream. 
Dinner. — Pecans,  cooked   non-starchy   vegeta- 
bles, salad. 

The  above  menus  do  not  follow  the  general  rules 
exactly,  but  one  is  to  have  the  liberty  of  making  in- 
telligent choice. 

During  the  summer  the  body  does  not  need  the 
amount  of  heat-producing  foods  that  are  necessary 
in  winter.  Summer  is  the  time  to  live  largely  on 
fruits  and  vegetables,  and  avoid  overeating  on 
meats.  Instead  of  eating  meat  in  summer,  have 
eggs,  nuts,  and  fish,  if  the  fish  is  above  suspicion. 

It  is  very  important  to  combine  foods  properly, 
but  it  is  even  more  important  to  be  discreet  and  mod- 
erate. At  times  it  may  be  impossible  to  obtain  ideal 
foods;  it  may  be  necessary  to  live  chiefly  on  the  sta- 
ple foods  (bread,  meat,  potatoes,  beans,  rice,  sugar) 

45 


HEALTH  THROUGH  RATIONAL  LIVING 

for  a  while.  These  foods  are  very  concentrated, 
and  should  be  eaten  in  moderation.  A  large  plate- 
ful of  salad  contains  no  more  nourishment  than  a 
small  potato,  and  a  small  helping  of  navy  beans  is 
more  nourishing  than  a  large  amount  of  stewed 
onions. 

Do  not  worry  about  the  food,  but  use  intelligent 
care  in  making  selections.  Do  not  make  the  mistake 
of  eating  bread,  meat,  and  potatoes  three  times  a 
day.  It  is  nearly  always  possible  to  obtain  some  kind 
of  fruit,  and  raw  fruits  can  be  substituted  for  the 
salad  vegetables.  The  following  meals  should  not 
be  hard  to  obtain  and  will  give  an  idea  of  what 
selections  to  make  when  the  variety  of  food  is  lim- 
ited: Eggs  and  toasted  bread;  stewed  fruit  and 
milk;  meat  and  potatoes;  beans  and  teakettle  tea; 
toast  and  milk;  meat  with  either  stewed  or  raw  fruit, 
or  both;  rice  with  milk  or  butter;  hard  boiled  eggs 
with  bread  or  potatoes;  stewed  fruit  and  nothing 
else.  Do  not  combine  many  of  these  staple  foods, 
for  the  result  will  be  overeating.  It  is  simply  a  mat- 
ter of  using  common  sense. 

Teakettle  tea  may  be  used  after  any  meal,  when 
desired. 

Pork  is  a  winter  food.  It  is  all  right  to  have  roast 
pork  once  or  twice  a  week  with  cooked  and  raw  veg- 

46 


GENERAL  PLAN  FOR  DAILY  EATING 

etables.  A  good  dinner  can  occasionally  be  made  of 
navy  beans  and  a  salad  and  nothing  else. 

During  the  early  years  of  life  feed  bread  made 
largely  of  whole  wheat  flour.  It  contains  more  of 
the  salts  and  building  materials  than  the  bolted  flour. 
After  middle  age,  use  less  and  less  of  whole  wheat 
products.  Those  who  wish  to  retain  a  pliable  mind 
and  a  healthy  body  will  begin  to  reduce  their  starch 
intake  at  the  age  of  thirty-five  or  before.  If  this  is 
not  done,  early  degeneration  will  result.  It  is  no 
hardship  to  treat  one's  self  right.  There  is  every 
reason  for  not  being  a  slave  to  one's  habits,  as  most 
people  are  today. 

In  selecting  fruits,  remember  that  the  cooked 
ones  are  dead,  while  the  raw  fruit  is  alive.  Raw 
fruit  has  a  tendency  to  check  fermentation,  which  is 
not  true  of  cooked  fruit. 

Get  a  rational  knowledge  about  food,  but  do  not 
make  a  fad  of  it.  People  who  insist  on  discussing 
such  topics  as  food  and  health  in  season  and  out  of 
season  are  a  nuisance.  Most  people  insist  on  injur- 
ing themselves  with  their  bad  habits  in  spite  of  every- 
thing. The  rule  is  that  each  individual  can  reform 
one  person — himself. 


47 


CHAPTER    EIGHT 

THE  CARE  OF  CHILDREN 

Healthy  babies  must  have  healthy  parents.  It  is 
the  duty  of  parents  to  be  healthy  so  that  their  chil- 
dren will  have  a  good  start  in  life;  it  is  also  their 
duty  to  give  the  children  such  care  that  they  will  have 
the  opportunity  to  become  healthy  adults.  Unfortu- 
nately the  ideas  on  the  care  of  children  are  so  er- 
roneous that  the  mortality  early  in  life  is  exceedingly 
great. 

Normal,  well-cared-for  babies  sleep  nearly  all  the 
time.  They  should  not  be  disturbed  in  any  way  ex- 
cept when  they  need  care.  They  wake  up  often 
enough  to  be  fed.  The  best  food  is  the  normal 
mother's  milk. 

Babies  should  not  be  fed  more  than  three  or,  at 
the  most,  four  times  a  day,  and  not  at  all  during  the 
night.  For  the  first  year  they  need  nothing  but  the 
mother's  milk,  supplemented  by  the  milk  of  a  healthy 
cow  or  goat,  if  the  mother  is  unable  to  furnish  suffi- 
cient food.  Goat's  milk  is  preferable  to  cow's  milk, 
for  it  is  easier  to  digest. 

Contrary  to  popular  opinion,  babies  should  not  be 
fat,  for  fat  babies  are  not  healthy. 

48 


THE  CARE  OF  CHILDREN 

Give  the  little  ones  all  the  water  they  wish,  teach- 
ing them  to  take  it  from  a  nursing  bottle.  The  tem- 
perature should  be  about  100  degrees  Fahrenheit. 
Children  often  fret  because  they  are  thirsty,  or  un- 
comfortable from  being  overfed,  but  this  is  gener- 
ally interpreted  as  being  due  to  hunger;  the  result  of 
this  misinterpretation  is  overfeeding  and  sickness. 

Babies  should  not  be  bounced,  nor  should  they  be 
shown  off.  They  should  be  allowed  to  live  tranquil 
lives,  so  that  they  may  develop  normally.  Excite- 
ment makes  them  nervous  and  irritable.  Those  who 
want  "good"  children  must  let  them  alone. 

Babies  should  not  be  fed  anything  at  the  table.  It 
is  quite  common  to  see  a  mother  feeding  her  six  to 
ten-months  old  bady  on  meat,  potatoes,  and  bread. 
Such  feeding  helps  to  swell  the  infant  mortality. 

When  the  child  is  a  year  old  it  is  time  enough  to 
begin  feeding  other  foods  than  milk.  Do  not  give 
any  soft  or  mushy  starches  until  the  child  has  learned 
to  masticate,  and  then  very  seldom.  Young  chil- 
dren will  moisten  crusts  or  thoroughly  toasted  bread 
with  saliva  before  swallowing,  and  thus  prevent  in- 
digestion. Fresh  bread  is  swallowed  without  being 
mouthed,  and  fermentation  is  the  result.  The  flaked 
or  puffed  cereals,  with  melted  butter  sprinkled  over 
them,  are  all  right. 

49 


HEALTH  THROUGH  RATIONAL  LIVING 

Fruit  should  not  be  given  unless  it  is  thoroughly 
ripe.  If  the  child  is  inclined  to  bolt  it,  the  fruit  may 
be  ground  up.  Teach  the  child  to  eat  cooked  non- 
starchy  vegetables  and  salad.  The  salad  vegetables 
may  also  be  ground  at  first. 

Children  can  have  milk  three  times  a  day  if  they 
wish,  but  it  should  be  scrupulously  clean.  They 
should  be  taught  to  sip  the  milk  very  slowly  or  take 
it  with  a  teaspoon,  for  it  is  a  food  and  if  swallowed 
too  hurriedly  it  will  be  converted  into  curds  so  large 
that  they  are  hard  to  digest.  If  the  meal  is  bread 
and  milk,  the  milk  should  be  eaten  either  before  or 
after  the  bread  is  eaten.  A  mushy  mixture  of  bread 
and  milk  is  improper,  for  it  leads  to  underchewing 
and  overeating,  thus  laying  the  foundation  for  the 
early  development  of  digestive  troubles. 

If  the  child  wants  three  meals  a  day  of  bread  and 
milk  occasionally,  very  well.  However,  most  chil- 
dren are  fond  of  fruit,  and  one  meal  a  day  may  be 
all  the  fruit  desired,  cooked  or  raw,  with  a  glass  of 
any  kind  of  milk,  or  a  dish  of  cottage  cheese,  or  a 
piece  of  mild  cream  cheese.  Bananas  should  not  be 
fed  if  there  is  a  tendency  to  bolt  the  food. 

It  is  best  to  give  little  or  no  meat  during  the  first 
few  years  of  life.  Substitute  eggs,  nuts,  and  cheese. 
Meat  is  too  stimulating.  A  good  meal  would  be 


THE  CARE  OF  CHILDREN 

egg,  all  the  cooked  non-starchy  vegetables  desired, 
and  a  salad.  Cooked  non-starchy  vegetables,  a  salad, 
and  a  glass  of  milk,  or  a  dish  of  cottage  cheese  make 
a  good  meal. 

The  simpler  the  meals  the  better  the  child  will 
thrive.  Do  not  make  the  prevalent  mistake  of  feed- 
ing fruit  and  breadstuffs,  or  other  starchy  foods,  in 
the  same  meal.  Such  feeding  lays  the  foundation  for 
catarrh,  bronchitis,  scarlet  fever,  croup,  whooping 
cough,  measles,  and  other  maladies  which  are  too 
often  fatal. 

If  the  child  wants  jellies  and  jams,  give  them  with 
other  fruits  occasionally,  either  with  or  without  cot- 
tage cheese  and  milk,  but  not  with  bread;  if  the  child 
overeats  on  such  combinations,  do  not  repeat;  if  he 
wants  candy,  give  him  a  meal  of  plain  candy  and 
milk.  Chocolates  should  be  avoided,  for  they  have 
a  tendency  to  interfere  with  the  normal  functioning 
of  the  liver. 

Desserts  should  be  used  sparingly;  occasionally 
give  a  piece  of  well-baked  fruit  pie  with  the  dinner; 
sometimes  custard  with  plain  cake  for  lunch,  or  cus- 
tard and  toasted  bread.  In  summer  time  give  ice 
cream  with  plain  cake  or  toasted  bread  for  lunch 
several  times  a  week.  There  is  no  craving  for  fancy 
foods  until  the  taste  has  been  perverted.  By  feed- 

51 


HEALTH  THROUGH  RATIONAL  LIVING 

ing  plain  foods  the  danger  of  overeating  is  reduced 
to  a  minimum. 

Lunching  is  not  necessary.  It  is  a  bad  habit. 
Three  meals  a  day  are  sufficient,  even  for  growing 
children.  If  lunches  are  given,  they  should  be  noth- 
ing heartier  than  the  juicy  fruits,  but  those  who  wish 
to  do  the  best  they  can  for  their  children  will  give 
no  lunches. 

Never  ask  children  if  they  wish  food  or  drink.  If 
allowed  to  develop  normally  they  will  partake  of  all 
they  need.  If  they  wish  lemonade,  give  it  at  the  end 
of  a  fruit  meal. 

Children  like  to  patronize  the  soda  fountains,  but 
they  should  not  be  encouraged  to  establish  irregular 
eating  habits  in  this  way.  If  they  want  ice  cream  or 
ice  cream  soda,  either  take  them  to  the  soda  foun- 
tain when  they  have  finished  their  meal  and  give  the 
ice  cream  as  a  dessert,  or  let  them  have  enough  ice 
cream  with  cakes  for  a  meal. 

Tea,  coffee,  chocolate,  and  cocoa  should  not  be 
used.  The  best  beverages  are  water  and  teakettle 
tea,  the  latter  at  meal  time  only. 

When  the  children  are  not  well,  never  coax  them 
to  eat  or  try  to  arouse  their  hunger  by  preparing  ap- 
petizing dishes  for  them.  Normal  hunger  will  re- 

52 


THE  CARE  OF  CHILDREN 

turn  without  coaxing  and  until  it  does  there  should 
be  no  feeding. 

Both  the  father  and  the  mother  should  take  suffi- 
cient time  to  study  each  one  of  their  children,  for 
no  two  children  are  exactly  alike.  Too  often  the 
parents  and  the  children  are  not  really  acquainted. 
It  is  a  great  privilege  to  be  able  to  watch  the  devel- 
opment and  unfolding  of  a  new  life,  and  the  parent 
who  is  but  a  physical  parent,  and  no  more,  fails  to 
avail  himself  of  the  opportunity  of  benefiting  him- 
self as  well  as  his  children. 

Children  should  not  be  nagged,  for  it  ruins  the 
nervous  system.  They  should  be  dealt  with  firmly, 
but  kindly.  As  soon  as  possible  they  should  be 
taught  to  obey  their  parents  promptly  and  willingly. 
There  should  be  no  bickering,  and  no  repetition. 
The  children  should  learn  that  whatever  they  are 
requested  to  do  must  be  done  at  once. 

Of  course,  the  parents  should  be  sensible  and 
reasonable  in  their  requests.  Under  no  circumstances 
should  they  be  tyrants,  exercising  authority  because 
they  are  able  to  do  so;  nor  should  they  try  to  make 
the  children  like  themselves  in  all  respects,  for  the 
children  are  little  men  and  women  with  individuali- 
ties of  their  own,  and  often  with  undreamed-of  tal- 

53 


HEALTH  THROUGH  RATIONAL  LIVING 

ents  which  will  unfold  if  they  are  allowed  to  develop 
in  favorable  environment. 

Only  on  rare  occasions  should  the  parent  resort 
to  corporeal  punishment.  It  should  never  be  done 
in  anger;  the  parents  who  punish  their  children  to 
relieve  their  own  feelings  will  live  to  rue  it.  Deeply 
implanted  in  the  breasts  of  children  is  a  love  of  jus- 
tice and  fair  play,  which  should  be  nurtured.  When 
they  realize  that  their  parents  are  unjust,  they  cease 
to  respect  and  love  them  as  much  as  formerly.  Most 
children  can  be  governed  by  appealing  to  their  better 
nature  and  this  appeal  should  always  be  made  be- 
fore resorting  to  physical  force. 

The  parents  should  be  their  children's  compan- 
ions. The  children  should  always  feel  at  liberty  to 
come  to  the  father  or  the  mother  with  all  their 
troubles.  It  is  especially  important  that  there  should 
be  no  ignorance  on  the  subject  of  sex,  when  children 
are  old  enough  to  need  and  appreciate  such  knowl- 
edge. If  the  parents  do  not  explain  this  matter,  the 
children  often  pick  up  misleading  information  from 
the  class  of  people  who  are  dangerous  instructors. 
Many  boys  and  girls,  just  budding  into  manhood  or 
womanhood,  have  been  ruined  through  curiosity, 
who  could  have  been  saved  if  the  parents  had  done 
their  duty. 

54 


THE  CARE  OF  CHILDREN 

The  children  should  be  taught  to  be  independent 
early  in  life.  They  should  be  taught  to  care  for 
themselves  and  to  be  useful,  no  matter  how  exalted 
the  station  of  the  parents  may  be. 

The  best  parent  is  he  who  teaches  his  children 
early  in  life  how  to  get  along  without  him. 


55 


CHAPTER    NINE 
CONSTIPATION 

Constipation  is  often  referred  to  as  "the  great 
American  disease."  However,  no  country  or  con- 
tinent has  a  monopoly  on  this  affliction.  It  is  a  con- 
dition that  no  one  should  tolerate,  for  it  always  leads 
to  other  diseases.  The  lower  bowel  is  the  great 
sewer  of  the  system;  its  function  is  to  carry  off  the 
waste  of  the  body.  It  is  so  constructed  that  if  the 
waste  is  not  carried  off,  a  part  of  it  will  be  absorbed, 
poisoning  the  whole  system. 

Those  who  live  as  they  should  are  not  troubled 
with  constipation.  The  liver  and  intestinal  glands 
of  a  healthy  individual  secrete  properly  and  the 
waste  is  thrown  off  in  a  normal  manner.  Those  who 
have  become  constipated  can  remedy  the  condition 
by  correcting  their  lives.  It  often  takes  considerable 
time  and  sometimes  the  condition  is  so  obstinate  that 
it  requires  expert  advice  to  overcome  it.  A  physician 
who  pretends  to  cure  this  condition  by  giving  drugs 
is  not  a  safe  adviser,  for  the  rule  is  that  the  more 
drugs  taken  the  more  obstinate  becomes  the  consti- 
pation. 

56 


CONSTIPATION 

People  have  various  ways  of  compelling  sluggish 
bowels  to  perform  their  duty;  some  take  powders 
or  pills;  others  use  mineral  waters  or  enemas;  and 
still  others  pin  their  faith  to  coarse  food,  such  as 
bran  bread.  All  of  these  have  the  desired  effect 
temporarily,  but  the  time  comes,  sooner  or  later, 
when  they  produce  the  condition  which  they  are 
taken  to  alleviate.  It  is  better  to  take  enough  mineral 
water  to  secure  a  movement  than  to  allow  the  bowels 
to  become  clogged  and  the  body  to  be  poisoned  as  a 
result.  Enemas  may  be  resorted  to  under  the  same 
circumstances,  but  no  one  should  rely  on  such  means 
to  cure.  Learn  to  live  so  that  all  the  bodily  functions 
are  performed  in  a  normal  way  and  then  such  dis- 
eases as  constipation  will  take  wing. 

Have  a  movement  of  the  bowels  every  day.  Have 
a  regular  time  to  solicit  a  movement,  and  do  not  neg- 
lect it ;  then  after  a  while  the  bowels  will  move  regu- 
larly, for  they  can  be  educated  to  perform  their  duty. 
Never  neglect  the  calls  of  nature  in  this  line,  for  that 
will  result  in  blunting  the  sensitiveness  of  the  bowels. 
The  time  to  have  a  movement  is  when  nature  makes 
known  her  wishes.  The  morning,  either  before  or 
after  breakfast,  seems  to  be  the  favored  time,  but 
this  does  not  apply  to  everybody.  Do  not  be  in  a 
hurry  and  do  not  strain  severely  in  order  to  force  the 

57 


HEALTH  THROUGH  RATIONAL  LIVING 

movement,  for  a  slight  bearing  down  is  all  that  is 
necessary  when  nature  is  unobstructed. 

It  is  very  important  to  have  a  regular  time  each 
day  to  solicit  a  movement,  otherwise  one  is  inviting 
constipation. 

Overeating,  especially  of  the  staple  foods,  is  a 
prolific  source  of  constipation.  The  overeating 
causes  overstimulation  of  the  bowels,  followed  by 
sluggishness,  also  perversion  of  the  secretions  which 
act  as  lubricants. 

Many  people  who  are  constipated  think  too  much 
about  the  subject.  There  is  a  constant  auto-sugges- 
tion which  confirms  the  habit.  If  a  person  concen- 
trates his  mind  a  great  deal  on  any  disease,  it  will 
be  but  a  short  time  until  he  is  suffering  from  it,  or 
until  he  imagines  he  has  the  disease,  which  is  about 
as  bad.  Let  the  mental  processes  be  directed  into 
healthful  channels;  instead  of  wasting  the  mental 
forces  in  thinking  about  disease,  use  them  in  train- 
ing the  body  and  mind  into  correct  habits,  after 
which  health  is  assured. 

Rectal  dilators  are  often  beneficial  in  obstinate 
constipation,  especially  when  the  individual  is  ner- 
vous and  his  muscles  have  a  tendency  to  be  tense. 
These  dilators  come  in  sets  of  graded  sizes;  use  a 
small  one  at  first  and  gradually  increase  the  size. 

58 


CONSTIPATION 

Another  aid  for  those  whose  bowels  are  stubborn 
is  to  assume  the  natural  squatting  position,  when  go- 
ing to  stool,  of  people  who  dwell  in  places  unim- 
proved by  man.  This  can  be  done  in  the  bathroom 
by  placing  the  feet  on  a  foot-stool,  six  to  twelve 
inches  high,  in  front  of  the  stool. 

The  raw  fruits  and  vegetables,  as  a  rule,  have  a 
constipating  tendency.  When  constipated,  eat  cooked 
fruits  and  thoroughly  cooked  non-starchy  vegetables, 
and  use  less  of  the  raw  fruits  and  the  raw  vegetables. 
Also  use  less  of  the  dairy  products,  except  butter,  for 
their  tendency  is  to  make  the  bowels  sluggish  when 
people  are  inclined  that  way.  Butter  is  the  only  dairy 
product  which  should  be  used  regularly  when  con- 
stipated. Stewed  prunes  and  rhubarb  are  especially 
laxative. 

Taking  a  pint,  or  more,  of  water  between  the 
time  of  getting  up  and  breakfast  time,  a  glassful  or 
two  twenty  or  thirty  minutes  before  the  noon  meal, 
and  the  same  amount  before  the  evening  meal  should 
have  a  beneficial  effect  on  sluggish  bowels.  The  thirst 
should  not  be  used  as  a  guide  when  the  bowels  are 
inclined  to  be  constipated;  then  it  is  well  to  drink  as 
directed  whether  thirsty  or  not. 

Cooked  fruit  for  breakfast  and  well-cooked,  non- 
starchy  vegetables  for  dinner  are  beneficial  when 

59 


HEALTH  THROUGH  RATIONAL  LIVING 

the  bowels  are  constipated.  Poorly-cooked  vegeta- 
bles are  of  no  benefit.  Stewed  spinach  and  stewed 
onions  are  more  laxative  than  the  other  vegetables. 
Dress  the  spinach  with  olive  oil  or  butter,  and  very 
little  salt,  and  eat  freely  of  it.  Dress  the  other  veg- 
etables in  like  manner.  Olive  oil  makes  a  very  nice 
dressing,  and  some  people  prefer  it  to  butter.  Lemon 
juice  may  be  used  sparingly. 

Raw  vegetables,  such  as  celery,  lettuce,  and  toma- 
toes, are  very  necessary  foods,  for  they  prevent  fer- 
mentation and  carry  needed  cell  salts,  in  forms  easy 
to  digest  and  assimilate,  into  the  system,  but  they 
have  a  constipating  tendency.  When  the  bowels  be- 
come regular,  increase  the  consumption  of  raw  veg- 
etables and  raw  fruits. 

It  is  not  advisable  to  refrain  entirely  from  eating 
dairy  products,  raw  fruits,  and  raw  vegetables  be- 
cause of  constipation.  Eat  less  of  them  than  when 
the  bowels  are  normal  and  eat  freely  of  the  cooked 
non-starchy  vegetables,  especially  of  those  that  are 
most  laxative.  By  so  doing  the  body  gets  the  ben- 
efit of  the  anti  fermentative  action  of  the  raw  fruit 
and  vegetable  juices. 

Prunes,  raisins,  figs,  and  dates  are  not  constipat- 
ing unless  they  are  eaten  in  excess,  and  people  should 
not  eat  to  exceed  their  requirements;  most  foods  will 

60 


CONSTIPATION 

produce  constipation  sooner  or  later  when  people 
overeat,  for  then  there  is  fermentation  with  gas  for- 
mation, and  the  gas  so  distends  the  bowels  that  they 
cannot  do  their  work  properly. 

The  excessive  use  of  sweets  has  a  constipating  ef- 
fect, for  sweets  taken  beyond  bodily  requirements 
tend  to  make  the  liver  sluggish. 

As  nearly  everybody  overeats,  or  eats  wrong  com- 
binations of  foods,  or  both,  and  thus  overworks  the 
stomach  and  other  digestive  organs,  keeping  them  in 
a  constant  state  of  irritation,  it  will  be  found  that 
temporary  constipation  generally  results  when  the 
food  supply  is  reduced  so  that  the  food  acts  only  as 
a  food,  not  as  an  irritant.  For  this  reason  so  much 
stress  has  been  laid  on  keeping  the  bowels  open  and 
securing  a  daily  movement  by  following  the  directions 
given.  In  some  cases  an  almost  complete  paralysis 
of  the  bowels  may  result.  Under  the  circumstances 
it  is  well  to  resort  to  an  enema  on  the  second  day  of 
constipation,  using  a  pint,  or  even  more,  of  lukewarm 
water,  in  which  some  pure  castile  soap  (enough  to 
render  the  water  opaque)  has  been  dissolved;  or  a 
larger  enema  of  water  without  the  soap;  hold  this 
ten  or  fifteen  minutes  and  try  to  have  a  movement. 
It  is  best  not  to  get  the  enema  habit,  for  the  water 

61 


HEALTH  THROUGH  RATIONAL  LIVING 

washes  away  the  secretions  in  the  lower  part  of  the 
bowel;  these  secretions  act  as  lubricants. 

People  who  are  troubled  with  constipation  will 
improve  vastly  in  health  when  they  get  rid  of  this 
disease  in  a  rational  way.  Various  exercises,  such 
as  kneading  the  bowels,  bending  and  touching  the 
floor  with  the  tips  of  the  fingers,  the  knee-shoulder 
exercise  previously  described,  lying  flat  on  the  back 
and  going  through  the  motions  of  riding  a  bicycle, 
and  others,  are  helpful  in  overcoming  the  torpor  of 
the  muscles  of  the  abdominal  wall  and  of  the  bowel 
walls,  and  thus  they  help  to  overcome  this  condi- 
tion. 

Another  good  exercise  is  to  lie  flat  on  the  back 
and  with  knees  rigid  raise  the  legs  as  far  as  possible 
while  counting  ten,  and  return  the  legs  to  the  floor 
to  the  same  count.  Each  person  should  be  able  to 
select  various  other  exercises  that  are  beneficial. 

To  cure  constipation  permanently  it  is  necessary 
for  the  individual  to  get  his  body  into  normal  condi- 
tion and  then  live  so  that  the  body  can  remain 
normal. 


62 


CHAPTER    TEN 
GAS  IN  THE  DIGESTIVE  TRACT 

There  is  normally  a  small  amount  of  gas  in  the 
bowels,  but  it  is  such  a  small  amount  that  it  is  imper- 
ceptible. If  there  is  rumbling  of  gas,  passing  of 
gas  from  the  bowels,  or  belching,  it  means  fermen- 
tation, and  fermentation  means  indigestion.  It  is 
due  to  overeating,  eating  too  rapidly,  eating  wrong 
combinations,  or  eating  when  one  should  not  eat. 

Many  people  are  troubled  with  gas  when  they 
partake  of  such  foods  as  matured  beans,  prunes,  and 
spinach.  Those  who  have  good  digestive  power  and 
are  prudent  about  their  eating  are  not  inconven- 
ienced in  this  way,  even  after  eating  the  foods  men- 
tioned. If  the  gas  is  foul  or  if  the  breath  is  bad,  it 
shows  that  there  is  decomposition,  and  then  the 
proper  thing  to  do  is  to  stop  eating  until  the  system 
has  had  time  to  throw  off  the  poison,  for  decompos- 
ing food  is  poison.  The  bowel  discharges  should 
never  be  offensive;  when  they  are  there  is  intestinal 
decomposition. 

Bad  breath  sometimes  comes  from  unclean  mouth 
and  decaying  teeth,  but  more  often  it  is  the  result  of 
decomposition  of  food  in  the  stomach.  The  teeth 
should  be  brushed  at  least  twice  a  day  and  the 
mouth  should  be  rinsed  after  each  meal. 

63 


CHAPTER    ELEVEN 

INTROSPECTION 

Many  people  exaggerate  their  own  importance. 
They  take  themselves  and  everything  pertaining  to 
themselves  too  seriously.  When  they  are  trying  to 
regain  lost  health,  that  is  to  them  the  most  impor- 
tant subject  in  the  world.  They  not  only  think  of  it 
almost  constantly,  but  wish  to  discuss  the  matter 
with  friends  and  acquaintances,  and  have  them  think 
about  it.  This  is  a  mistake.  The  more  people  dwell 
on  their  ills  the  more  serious  they  seem.  Disease  is  a 
disgrace,  and  the  sooner  people  quit  advertising  their 
shortcomings  in  that  line  the  sooner  they  will  be  in 
position  to  acquire  health. 

Dr.  Tilden  says:  "Do  not  make  a  business  of 
taking  care  of  your  health.  Acquire  enough  infor- 
mation to  take  care  of  yourself  without  thinking 
about  it  or  making  a  business  of  it.  Select  your  food 
as  you  select  your  clothing  for  the  day.  Do  not 
think  much  about  eating  before  meal  time.  When 
you  come  to  the  table,  figure  out  quickly  what  you 
should  have.  Don't  discuss  your  habits  with  anybody. 
When  you  dine  with  a  friend,  if  you  are  offered  some- 
thing that  you  do  not  wish  to  eat,  do  not  excite  curi- 


INTROSPECTION 

osity  or  comment  by  refusing  the  food,  but  take  a 
little  on  your  plate,  muss  it  up  and  leave  it,  not  say- 
ing anything  about  the  fact  that  you  do  not  care  to 
eat  it.  Should  you  be  invited  to  a  turkey  dinner  or 
a  banquet,  use  your  judgment  and  avoid  explana- 
tions as  to  why  you  refuse  to  touch  certain  dishes." 

If  one  eats  too  much  on  a  certain  occasion,  it  is 
best  to  miss  a  meal  or  two  thereafter  until  the  body 
has  recovered  from  the  excessive  food  intake. 

To  get  the  best  out  of  life  it  is  necessary  to  have 
a  wide  horizon.  We  can  associate  with  the  best 
minds  of  the  past  centuries.  We  may  lose  our 
friends,  but  if  we  cultivate  our  minds  to  appreciate 
the  best,  we  cannot  be  deprived  of  the  companion- 
ship of  such  great  men  as  Plato,  Marcus  Aurelius, 
Shakespeare,  Milton,  Emerson,  Darwin,  Spencer, 
and  many  others. 

It  is  well  to  read  the  lives  of  great  men  and  the 
histories  of  great  people.  By  so  doing  we  get  a  bet- 
ter perspective.  We  learn  that  no  matter  how  great 
were  the  men  or  the  nations,  the  world  continued  to 
revolve  serenely  after  their  brief  day  was  over;  and 
so  it  will  be  after  our  small  part  is  played. 

It  is  well  to  be  on  good  terms  with  the  insects  and 
the  flowers,  and  all  other  living  things.  The  more 
we  know  of  other  parts  of  nature,  the  better  we  will 

65 


HEALTH  THROUGH  RATIONAL  LIVING 

understand  ourselves.  The  deeper  and  broader  our 
knowledge,  the  greater  will  be  the  bonds  of  good- 
will binding  us  to  our  fellow  beings. 

Those  who  are  too  introspective  and  self-centered 
gradually  contract  their  horizon  until  they  are  living 
in  a  shell,  as  it  were.  Insanity  lies  in  this  direction. 

We  are  dependent  one  upon  the  other,  and  those 
who  get  the  most  out  of  life  are  the  ones  who  give 
as  gladly  as  they  receive. 


66 


CHAPTER    TWELVE 

DISEASE 

Sickness  is  unnecessary.  It  is  due  to  the  fact  that 
we  fail  to  adjust  ourselves  to  our  environment;  in 
other  words,  we  are  not  in  harmony  with  nature.  It 
is  not  possible  to  give  the  subject  a  great  deal  of  at- 
tention in  this  booklet,  but  in  this  chapter  a  few  hints 
of  importance  in  acute  diseases  will  be  given. 
Chronic  diseases  generally  require  expert  attention, 
and  it  is  always  necessary  to  correct  the  bad  habits 
which  caused  these  diseases  if  a  permanent  cure  is 
desired. 

Acute  diseases  generally  make  themselves  known 
through  pain  and  fever.  The  most  important  meas- 
ure is  to  take  absolutely  nothing  but  water  into  the 
stomach  until  the  pain  and  fever  are  both  gone  and 
there  is  a  feeling  of  comfort  and  ease.  It  does  not 
matter  if  it  takes  two  or  three  weeks  to  restore  the 
body  to  ease,  do  not  eat;  there  is  positively  no  danger 
of  starving  to  death.  Water  is  to  be  given  as  often 
and  in  as  large  quantities  as  desired. 

Clean  out  the  bowels  as  soon  as  possible.  Acute 
diseases  are  generally  caused  by  poisoning  from  the 
digestive  tract  and  the  sooner  the  poisons  are  re- 
moved the  sooner  health  will  return.  Either  ene- 


HEALTH  THROUGH  RATIONAL  LIVING 

mas  or  cathartics,  or  both,  may  be  used  for  this  pur- 
pose, but  avoid  violent  purgatives.  So  long  as  the 
disease  lasts  the  bowels  should  be  cleaned  out  every 
day.  If  cathartics  are  given  they  should  not  be 
powerful  enough  to  deprive  the  blood  of  much 
serum,  which  is  what  happens  when  the  stools  are 
copious  and  very  watery.  The  mineral  waters  on 
the  market  are  effective. 

If  the  fever  is  high,  give  cool  or  cold  baths  as 
often  as  necessary.  If  there  is  fever  accompanied 
with  nervousness  the  best  way  to  reduce  the  temper- 
ature is  to  give  a  hot  bath.  Hot  baths  should  be  hot, 
not  tepid,  and  the  individual  should  remain  in  the 
bath  until  relaxed.  Do  not  take  drugs  to  relieve 
pain,  but  take  a  hot  bath,  remaining  in  the  water,  if 
necessary,  for  an  hour.  While  in  the  bath  drink  all 
the  water  desired,  and  keep  a  cloth  dipped  in  cold 
water  on  the  forehead;  drinking  moderately  hot  wa- 
ter both  before  entering  the  tub  and  while  taking  the 
bath  aids  in  bringing  about  free  perspiration.  There 
must  be  fresh  air  entering  the  bathroom  during  the 
entire  time  that  the  body  is  immersed,  for  the  air 
soon  becomes  vitiated  in  a  small  room. 

The  sick-room  must  be  plentifully  supplied  with 
fresh  air  at  all  hours. 

In  protracted  illness  the  body  must    be    rubbed 

68 


DISEASE 

thoroughly  at  least  once  a  day,  and  two  or  three 
times  would  be  better.  If  the  fever  is  high  an  alco- 
hol rub  will  generally  be  found  soothing  and  refresh- 
ing, but  the  rubbing  is  of  more  value  than  the  alco- 
hol. 

The  sick-room  should  not  be  converted  into  a  re- 
ception room,  nor  should  anyone  with  doleful  face 
be  permitted  in  it.  It  is  not  necessary  to  be  doing 
something  for  the  invalid  all  the  time.  Keep  him 
clean  inside  and  outside,  take  care  of  his  skin,  give 
him  all  the  water  he  wants,  and  then  let  him  alone. 
In  acute  diseases  the  body  needs  to  rest  in  order  to 
throw  off  the  disease;  no  rest  is  possible  when  a  per- 
son is  being  showered  with  needless  and  annoying 
attention. 

The  mouth  should  be  rinsed  out  and  the  teeth 
brushed  several  times  a  day.  In  fevers,  poisons  ac- 
cumulate rapidly  in  the  mouth ;  if  they  are  swallowed, 
recovery  is  retarded. 

Nearly  all  acute  disease  yield  quickly  to  a  kindly 
treatment  of  this  nature,  and  the  mortality  is  exceed- 
ingly small.  When  it  is  remembered  that  foods  do 
not  digest  while  an  acute  attack  of  disease  lasts,  and 
that  drugs  further  disturb  an  already  overburdened 
body,  it  is  easy  to  realize  that  foods  and  drugs  are 
not  only  unnecessary,  but  injurious. 


HEALTH  THROUGH  RATIONAL  LIVING 

The  cause  of  tonsillitis  and  of  typhoid  fever  is  the 
same — self-poisoning  brought  on  by  improper  living, 
especially  improper  eating.  This  statement  may 
seem  far-fetched  and  foolish  to  people  who  have 
implicit  faith  in  the  popular  germ  theory  of  disease. 
But  the  facts  remain  that  improper  living  causes  dis- 
ease, and  that  diseases,  though  variously  named  and 
located,  are  the  same. 

The  disease  known  as  a  cold,  which  is  really  an 
irritation  or  a  very  mild  grade  of  fever,  is  due  to  di- 
gestive disturbances.  If  there  is  no  self-poisoning 
(autointoxication)  it  is  almost  impossible  to  take  a 
cold.  A  cold  is  often  the  starting  point  of  other  dis- 
eases, such  as^  tonsillitis,  inflammations  of  the  va- 
rious parts  of  the  throat  and  of  the  respiratory  or- 
gans, and  of  that  nuisance  known  as  chronic  catarrh. 
Colds  will  not  last  long  if  at  the  onset  one  takes  a 
sweat  bath,  gives  the  bowels  a  thorough  cleaning, 
and  goes  without  food  for  a  day  or  two.  Those  who 
like  Turkish  baths  may  take  one.  After  the  cold  is 
cured,  live  properly  and  there  will  be  no  more  colds. 

Those  who  do  not  desire  to  get  well  so  quickly 
may  go  onto  a  monotonous  diet,  such  as  toast  and 
milk  three  times  a  day,  or  fruit  three  times  a  day, 
nothing  else. 

70 


DISEASE 

If  it  is  necessary  to  take  a  fast  lasting  three 
or  more  days,  eating  should  be  resumed  gradu- 
ally, more  gradually  after  a  long  fast  than  after  a 
short  one.  The  first  few  meals  should  be  very  light 
and  simple.  Fresh  fruit  juices;  juicy  ripe  fruit; 
buttermilk;  clabbered  milk  well  beaten;  fresh  milk; 
chicken  or  mutton  broth  made  from  lean  meat  and 
the  fat  skimmed  off;  tomatoes,  or  a  salad  of  crisp 
lettuce  and  tomatoes :  These  are  some  of  the  foods 
on  which  to  break  the  fast,  using  but  one  at  a  time. 
If  all  goes  well  the  first  day,  on  the  second  day  it 
will  be  all  right  to  take  some  solid  food,  such  as 
stewed  chicken  or  lamb  in  the  evening,  the  other  two 
meals  being  light.  On  the  third  day  begin  to  eat  as 
in  health,  but  less  in  quantity.  Then  increase  until 
taking  what  food  is  needed  by  the  body.  Of  course, 
if  one  of  the  meals  disagrees,  do  not  eat  until  all  bad 
effects  have  disappeared. 

The  following  is  a  severe  form  of  sweat  bath, 
whicli  should  not  be  taken  by  weak  people,  or  by 
those  debilitated  by  fevers,  heart  or  arterial  dis- 
eases; in  fact  it  is  for  those  who  are  not  suffering 
from  organic  troubles.  It  produces  copious  perspi- 
ration, equalizes  the  circulation,  and  because  it  re- 
lieves congestion  of  the  blood  it  is  of  great  aid  in 
preventing  the  development  of  colds  and  pneumonia. 

71 


HEALTH  THROUGH  RATIONAL  LIVING 

Fill  a  deep  tub  at  least  one-half  full  of  moderately 
hot  water;  before  getting  into  the  tub,  drink  one  or 
two  glasses  of  moderately  hot  water;  immerse  the 
body  up  to  the  neck  for  four  or  five  minutes ;  lather 
a  large  cloth  or  a  towel  with  good  soap  (hand  sapo- 
lio,  ivory,  castile)  and  wash  the  neck,  face,  and  head; 
rinse  off ;  then  lather  the  whole  body  with  the  soaped 
cloth  or  towel.  Immerse  the  body  again  for  four  or 
five  minutes  in  the  water  which  has  been  made 
warmer  by  the  gradual  addition  of  hot  water;  fol- 
low with  another  thorough  lathering  and  another 
immersion  of  four  or  five  minutes'  duration.  While 
going  through  the  above  procedure,  drink  two  to 
four  additional  glasses  of  hot  water.  Step  out  of 
the  water,  put  on  a  bath  robe,  wrap  the  body  in  a 
blanket  and  sit  in  a  comfortable  chair  or  go  to  bed 
until  the  perspiration  has  about  ceased,  but  do  not 
sit  in  a  draught.  Then  rinse  the  body  off  quickly  in 
clean,  moderately  warm  water.  If  chilly,  introduce 
hot  water  into  the  tub  and  stand  in  it  while  drying 
off.  Rub  the  body  well.  After  the  sweating  is  over 
with,  go  to  bed  and  remain  there  at  least  six  hours. 

These  are  but  a  few  pointers,  but  if  given  careful 
and  intelligent  consideration,  and  acted  upon,  they 
will  prevent  much  suffering  and  many  deaths. 

72 


DISEASE 

The  key  to  good  health  is  moderation  and  common 
sense.  Be  kind  and  considerate  of  your  own  body, 
and  of  other  individuals  as  well,  and  you  will  be 
blessed  with  the  greatest  of  all  blessings — good 

health-  R.  L.  A. 


73 


CHAPTER    THIRTEEN 
HEALTH  HINTS 

Don't  take  health  advice  from  friends  and  ac- 
quaintances. Acquire  self-knowledge,  learn  your 
limitations  and  requirements,  and  act  accordingly. 

No  two  people  are  alike;  some  need  more  food 
than  others.  What  one  eats  is  no  criterion  of  what 
another  should  eat.  There  are  general  rules  that 
can  be  followed  by  nearly  all  to  advantage,  but  spe- 
cial cases  require  special  care. 

The  combining  of  incompatibles,  eating  all  kinds 
of  food  at  one  meal,  and  overeating  are  the  cause  of 
more  digestive  troubles  than  anything  else. 

Do  not  eat  when  in  pain  or  when  feeling  ill  in  any 
way.  Do  not  eat  when  hunger  is  absent.  Be  regular 
about  meals.  When  traveling,  do  not  have  more 
than  two  meals  a  day,  and  if  made  uneasy  by  the  mo- 
tion of  trains  or  boats,  avoid  food  until  feeling  well 
again. 

"Man's  cures,  like  his  daily  bread,  must  be  earned 
by  the  sweat  of  his  brow,  and  if  they  are  not,  they 

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HEALTH  HINTS 

become  his  bane."  Disease  is  the  penalty  man  pays 
for  breaking  health  laws,  and  there  is  no  forgive- 
ness without  repentance  and  reform.  Nature  is  im- 
partial, treating  all  alike. 

Eating  more  than  three  times  a  day  is  inviting 
disease  and  premature  death.  When  not  feeling  tip- 
top, omit  a  meal  and  drink  all  the  water,  warm  or 
cold,  desired.  Many  people  get  along  splendidly  on 
two  meals  a  day.  It  makes  no  difference  whether 
the  breakfast  or  the  lunch  is  omitted.  The  benefit 
comes  from  not  overburdening  the  body  with  a  sur- 
plus amount  of  food. 

It  is  well  to  take  a  nap  of  from  ten  to  thirty  min- 
utes, but  no  more,  in  the  middle  of  the  day.  A  short 
walk  with  deep  breathing  in  the  open  air  is  advis- 
able before  and  after  the  nap,  as  well  as  at  other 

times. 

i 

Those  who  eat  when  they  should  not,  or  eat  be- 
yond the  requirements  of  the  system,  will  be  made 
ill  by  the  best  of  foods. 

Dried  and  cured  meats  and  fish  should  not  be 
used  when  the  fresh  can  be  had;  they  are  hard  to  di- 
gest. Those  who  habitually  use  cured,  pickled,  and 

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HEALTH  THROUGH  RATIONAL  LIVING 

preserved  foods  will  sooner  or  later  come    to    di- 
gestive grief. 

"Bread  is  the  staff  of  life  before  twenty-five  years 
of  age,  and  after  forty  it  is  the  staff  of  death."  After 
the  age  of  thirty-five  or  forty,  the  body  does  not  re- 
quire as  much  building  material  as  formerly. 

Avoid  the  habitual  use  of  acids  with  decidedly 
starchy  foods.  Salads  containing  acid  may  be  eaten 
liberally  at  a  dinner  consisting  of  meat  and  any  kind 
of  vegetables  except  dry  beans,  dry  peas,  tubers,  and 
Hubbard  squash.  Starchy  foods  and  acids  should 
not  be  eaten  in  combination,  for  there  is  a  strong 
tendency  for  fermentation  to  ensue,  and  such  eating 
is  conducive  to  formation  of  deposits  in  the  system 
and  hardening  of  the  arteries,  thus  hastening  phys- 
ical decay.  In  children  it  causes  gastritis,  tonsillitis, 
and  various  throat  and  nose  troubles.  An  adult  may 
live  for  years  eating  this  combination  and  experience 
no  evil  consequences,  so  far  as  he  knows,  but  by  the 
time  he  is  fifty  or  sixty  years  old — often  before — 
he  has  developed  some  kind  of  disease  due  to  degen- 
eration. Some  die  of  kidney  diseases;  some  of  cere- 
bral or  spinal  hemorrhage,  due  to  hardening  of  the 
blood-vessels ;  others  have  limy  deposits  in  the  valves 
of  the  heart. 


HEALTH  HINTS 

Salt  should  be  used  sparingly,  the  less  the  better. 
It  has  a  tendency  to  harden  the  tissues.  Do  not  have 
food  salted  or  seasoned  in  any  manner  before  serv- 
ing, if  it  can  be  avoided.  Sweet  or  unsalted  butter 
is  the  best. 

Avoid  iced  or  ice-cold  water.  If  no  other  kind  of 
water  is  obtainable,  be  very  deliberate  in  drinking 
it  so  that  it  will  be  warmed  in  the  mouth  to  prevent 
chilling  the  stomach. 

Do  not  worry  about  being  thin.  If  a  person  feels 
well  he  will  eventually  be  as  heavy  as  he  should  be. 
It  is  easy  to  put  on  weight  by  increasing  the  intake  of 
starchy  food,  but  those  who  overeat  on  starches  do 
so  at  the  expense  of  health.  Starch  is  the  food  that 
produces  weight,  but  it  is  also  the  food  that  keeps 
people  thin.  The  explanation  of  this  seemingly  par- 
adoxical statement  is  that  when  starch  is  eaten  in  ex- 
cess of  digestive  and  assimilative  power,  it  ferments 
and  then  the  more  people  eat  the  thinner  they  be- 
come. 

When  in  doubt  whether  to  eat  or  not  to  eat,  be  on 
the  safe  side  and  miss  a  meal. 

Foods  are  not  taken  for  the  purpose  of  curing  ills, 
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HEALTH  THROUGH  RATIONAL  LIVING 

on  the  order  of  drug   medication.     Foods    do    not 
cure,  but  they  cause  disease  when  eaten  improperly. 

The  object  in  prescribing  a  diet  is  to  give  foods 
that  are  compatible,  with  the  elements  well  balanced. 
When  such  foods  are  eaten  in  moderation  under 
proper  circumstances  health  will  be  the  result.  Al- 
though there  are  many  other  causes  of  disease,  our 
bad  eating  habits  are  at  the  bottom  of  the  vast  ma- 
jority of  our  ills,  mental  as  well  as  physical. 

The  real  remedy  for  curing  is  physiological  rest, 
or  going  without  food  when  the  system  is  complain- 
ing, until  the  bad  feeling  has  passed  away;  then  eat 
properly,  but  do  not  form  the  erroneous  opinion  that 
special  foods  or  food  combinations  are  curative. 

Many  people  feel  that  they  must  eat  to  keep  up 
their  strength  so  that  they  can  accomplish  a  certain 
amount  of  work;  eating  when  one  should  not  eat 
forces  a  certain  amount  of  stimulation,  but  the  break- 
down is  sure  to  come. 

A  coated  tongue  is  due  to  deranged  digestion,  fol- 
lowing bad  eating  habits;  the  same  is  true  of  bad 
taste  in  the  mouth.  Some  people  have  such  per- 

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HEALTH  HINTS 

verted  tastes  that  water  is  disagreeable;  this  is  also 
due  to  abuse  of  the  digestive  organs. 

Always  cleanse  the  mouth  well  in  the  morning  be- 
fore swallowing  anything. 

Take  good  care  of  the  teeth.  Do  not  use  strong 
tooth  pastes  or  powders.  Brush  the  teeth  with  a 
medium  soft  brush;  also  brush  the  gums.  Once  a 
day  use  either  castile  soap  or  a  mildly  alkaline  tooth 
paste.  Have  a  first-class  dentist  examine  the  teeth 
twice  a  year  as  a  precautionary  measure.  Cavities 
in  the  teeth  harbor  decaying  particles  of  organic  mat- 
ter and  when  the  products  of  putrefaction  are  swal- 
lowed, they  poison  the  body. 

Some  people  object  to  leading  rational  lives  be- 
cause they  think  it  will  deprive  them  and  their  chil- 
dren of  social  pleasures.  They  have  a  right  to  abuse 
themselves  until  they  are  ill;  they  also  have  the  priv- 
ilege of  raising  their  children  so  that  a  large  per  cent 
of  them  die  in  infancy  and  childhood,  and  many 
others  become  physical  wrecks,  perverts,  and  idiots, 
while  the  most  fortunate  do  not  have  dependable 
health.  If  parents  would  do  their  duty  intelligently, 
it  would  not  be  long  until  asylums  and  jails  would  be 

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HEALTH  THROUGH  RATIONAL  LIVING 

curiosities.     We  pay  too  great  a  price  for  our  con- 
ventional pleasures. 

It  has  been  believed  since  the  dawn  of  history  that 
drugs  cure.  This  is  not  true.  They  can  change  the 
course  of  a  disease,  and  they  can  and  do  kill  pain. 
When  people  are  ill,  they  need  rest,  which  drugs  pre- 
vent; drugs  whip  the  tired  body  into  abnormal  activ- 
ity, or  cause  great  depression. 

Chocolate  and  rich  cream  in  excess  are  two  ali- 
mentary substances  which  interfere  with  the  func- 
tioning of  the  liver  more  quickly  than  anything  else 
taken  into  the  stomach;  they  cause  liver  engorge- 
ment. If  the  liver  fails  to  act  well,  it  is  impossible 
to  have  good  health. 

We  are  a  part  of  nature  and  amenable  to  her  laws. 
"Practice  what  you  preach,"  or  stop  preaching. 


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UC  SOUTHERN  REGIONAL  I 


